Ring Rows For The Win

Ring Rows are an under appreciated exercise to build upper body strength and stability. For a start, make sure you’re pulling to the base of your ribcage, not your armpit. This will force your mid back to work much harder (and we want this!) Once you can...
One Number

One Number

Speaking with a new member during the week they said they were “only down 2Kg” since working on their diet. I suggested that it’s better than being up 2Kg in the same period, which had been the case for x amount of years while their weight crept up....
Why We Have Mixed Classes?

Why We Have Mixed Classes?

At CFI, after you complete your personal on ramp course, all our classes are suitable for all levels. But wouldn’t that mean some people would get lost in the crowd? We invest heavily in having expert coaches who know what the intended outcome of the workout is,...
I want to kill both Zombies

I want to kill both Zombies

-by Mike Warkentin (CrossFit 204) I turned 40 this year, and I finally started planning to die. The topic of life insurance hadn’t really crossed my mind before, but suddenly it seemed like a big-boy issue that needed to be addressed. So I talked to a series of...