Cater Me Fit

Attention members: Cater Me Fit will be out this Saturday from 9-11 to give out samples and answer questions on service. For those interested in the service this will be an opportunity to get your questions answered.

Kids Class Cancelations

Attention: there will be no kids class the following dates of April



2015 CF Open Update

Attention to our members doing the open:

First of all we would like to say good work so far. We've seen a lot of new prs from most of you. We would just like to make a friendly reminder that designated times to do the workouts are:

Friday at 7pm

Saturday at 11am

We set the time aside so that it doesn't interfere with the regular classes but more importantly so you get more of the experience of the Open. You get the individual attention with everyone yelling you on. In a regular class we just kinda got to get it done while coaching the people in the class at the same time. We had 8 outa 15 do it today. While we understand that the scheduled times may not work for everyone week to week we offer the make up times during classes. But today was too many waiting till the last day. We just want you guys to get the most out of the experience. So try to get in and get it done as soon as you can.


Coach Jesse and Coach Natalie




2015 CF Open Workout Schedule

This year the designated times we will have for completing the open workouts will be:

Friday nights at 7pm

Saturday mornings at 11am

These are just the designated times for everyone to do them together. Now just like years past you can come in during any regular class to complete the workout. This would be if your schedule doesn't work with the designated times in any given week. Also, out of towners are always welcomed to drop in to get theirs done. Just call ahead so we can make arrangements. Finally, the Saturday slot is during our UBF kids class. So parents don't worry they'll be on the opposite side of the gym and kids class will run as normal. If you have any further questions see Coach Jesse. Remember have fun and give it all you got!

2015 Paleo Challenge Winner

This was our first year having a tie for first place. Great job to Josh and Eve for both winning first place!


More thoughts by: Coach Jesse

My yearly rant amongst other events sparked much more thought. Thought that leads to noise that leads to words that need to be expressed. My personal life is and always has been a roller coaster. I attribute this to my success as a trainer and a coach because I can always relate to everyone’s troubles but also their hopes at bettering their life. I know we have had many others on our team here at CFSH to help you with your goals but I speak from my own viewpoint and personal experience. As I have said before we are not your normal gym. We are not one of the many local gyms looking to take your monthly fee just so that you can come in and roam around aimlessly in hopes you’ll just forget about it and run your contract to its course. We are a small, close knit strength and conditioning gym here to improve your way of life. Here to improve YOU! I literally just made the comment to a member today that I am not here to be liked but to be the catalyst that helps propel you to a better you. Whether that is a better way of day to day life, improving your sport or becoming competitive in CF. Yes I am not here to be your friend but that hard headed, stubborn coach/ trainer that pushes you out of your comfort zone. As I have seen in the past as a trainer or a coach it is all too easy for a client/ member to become too comfortable with me and lose their drive. It becomes easy to make excuses and argue my process. Hence why I take pride in the fact that yes I can be an asshole! I do this for everyone’s own good. Trust me when I say I have seen a lot in my life. Ups and downs, I’ve lived life on both sides of the track. I’ve dealt with all kinds of childhood traumas. I’ve struggled with many personal demons over my life. I’ve seen the hard road and walked it. I’ve also been a very hard working, driven individual with hopes that reach the moon. I’ve come from a broken home but I was also blessed with being raised by my grandparents that were from the WW2 era. A different breed then today struggling through the depression and doing whatever it takes to stay afloat and get what you need. The greatest lesson I learned is at the end of the day you bust your ass for what you NEED not what you want. What your family needs not what you want. I apply this thought into how I train, how I approach everyone. Because honestly I think our society on a whole is going downhill. Generations becoming self reliant on technology, becoming lazy, self entitled. A world where it’s more important to be politically correct rather than flat out saying what needs to be said. This is my approach; I give you what you NEED rather then what you want. I say what you need to hear, even when you don’t want to hear it. My career as a trainer started out of me being laid off from a past career. In a bad economy I was left with nothing. My skills and education meant nothing. My years of job experience meant nothing. I was presented with the idea of becoming a trainer while going back to school and my first thought was I dont wanna be one of those people! Someone that doesn’t know what they are talking about or doing, half the time fooling their clients. Someone that doesn’t even practice what they preach. Now I may be generalizing most and discounting the good ones. But let’s face it that is most on a whole and I can attest to it because I have seen it firsthand. I made my own mark by speaking my mind and not kissing asses. I could understand each and everyone’s issues and knew when it came down to it their life could be better if they only felt better about themselves. But to make someone better you need to be hard, tough and get them out of their comfort zone. You need to argue their excuses and be a leader that leads them to a better life. You need to get them out of their own way and tell them what they need to hear not what they want to hear. While of course it’s easier to help someone else rather than to help yourself, my members/ clients have seen me at my best and at my worst. They have seen me build my reputation and destroy it. They have seen that I am human with flaws but I keep moving forward. Every time I get knocked down or even knock myself down I get back up and dust myself off. Why? Because it’s my responsibility to me and my family to evolve, improve and move forward. This is also everyone’s responsibility. When I push you out of your comfort zone it forces you to better yourself as a result. Yes sometimes you may crash and burn. But when you come back for more than guess what you improved yourself with that simple task of coming back. I personally know I have always been at my most creative when in my hardest times. I have more drive and perseverance. I have also seen the times of becoming to egotistical and not being humble until I crush myself. So In my own weird way nothing is ever good enough, it can always be better or improved upon. So my point is I’m not here to be your friend. I’m here to be that person that questions your thoughts and your way of life. I’m here to make you mad and push you out of your comfort zone. Yes I do get joy when you get disgruntled with me. Why? Because I know I'm pushing you to where you need to be. To becoming a better you. More confident, stronger, faster and healthier.

7pm class to be 7pm open gym

Starting next week on 2/9/15 the 7pm class will turn into 7pm open gym on Monday and Tuesday nights only. It will only be for members that can read the whiteboard. We will have the open gym staffed but not with a coach. We have tried to make a 7pm class work those that requested it stay on the schedule but attendance is still low or non existent. Thanks!

Coach Jesse's Yearly Rant

So guys it's about that time again for my yearly rant. John you can un pucker your butthole because I'm not gonna be saying a$$hole in every sentence. No, it's not about rep skimming this time. I've given up on that. For you out there that care more about your score on the whiteboard than improving yourself then that's on you. Only you loose out and look stupid to every one else you think your fooling. This time around it's about programming. I've been in the CF community for 5+ years. I've seen the evolution that has occurred from it going from an underground fitness revolution in the late 90's till now with Reebok buying in and taking it mainstream in the past few years. All CF affiliates are different. Each box is based on the owners philosophy. Some are strictly CF and some are straight up strength and conditioning. I was introduced to CF by a strength and conditioning coach. He was my mentor in guiding me how to educate myself and learn how to be a coach/ trainer that had the sole purpose in making each and everyone of you that came to us get stronger, faster and healthier. From there it was up to each individual on how hard they worked, how dedicated they were to improving their lives. What sparked this rant was the fact that I've had numerous members past and present ask about different programming styles and how they can be effective to them. I personally spend as much time educating myself in different methods. I research them and experiment on myself before I pick and choose what I think works best then integrate them into my programming. I have utilized training techniques from Mark Rippatoe, Jim Wendler, Greg Everette, Rudy from Outlaw just to name a few. I've learned what works and doesn't work to program the best for our general population of members. Our members that have been with us since the early days can see how I have evolved in programming. My goal is to produce the best results for you the members. I will be the first to say I don't know everything. I learn everyday and continue to educate myself so as I evolve you the member evolves. Some issues I have with our members we have had in the past that come in and get too comfortable and spend their time bitching rather than putting in hard work. Then when they don't see results anymore they blame us and move on to another box that promises false hopes of becoming a CF competition athlete. So be it if that's their agenda but they always fail in the end because at the end of the day it falls on them for lack of dedication and consistency. Consistency is key!!! If you come in and half ass your workouts while bitching and whining your not gonna see results. If you come in and spend your time wishing you could do a skill and only half ass trying to work on that skill then your not gonna get it. Half ass work produces half ass results. I will use a recent former member as an example. This person would come in and be negative everyday while bitching and whining. They would half ass everything and complain about what they couldn't do. I would coach them on how to work on these skills and they would try for a min then give up bitching and whining. They would eat like shit and drink like a fish and blame us for their lack of results. Then they leave to go to another box to only pay more with the hopes and promises that they would be competition ready. But guess what they carried their negative ass bs with them and still be at the same spot. I've seen this many times. It used to hit me personally till I realized it's not us it's them. I can't and won't feed your ego's or disillusion that your gonna be a CF athlete by coming in and putting in half ass work while pissing and moaning then talking shit on your fellow members. So let's use some recent examples of people that listen and follow only to see great results. First, Eve she's been with us for a year now. She comes in and busts her ass 5-6 days a week following the programming and guess what? She has changed right before our eyes. She's lost weight, toned up, gotten strong, gotten fast and became a force to be reckoned with on the whiteboard. Why? Because she's been consistent, dedicated and a hard worker! That produces results, not wishing it could happen but making it happen. Second, just to prove I don't show I don't have favorites. Kristie Lee, as you all know we butt heads and get along as well as oil and vinegar. But she stays consistent, she bust's her ass and works hard. Recently we repeated the last four years of open workouts and she improved on all of them. Especially 14.5 where she shaved almost 5mins off her time from last year. Last night she gained a 25lb pr on her front squat. Why? besides the "I don't understand" responses I get from her she listens and follows the programming with hard work and dedication. So congrats to these two ladies and everyone else at CFSH that puts in the hard work only to see results. There are many other members I could use as inspiration and if you pay attention you know who they are. If you want to come to us and listen then you will get the results you want. But that will also require hard work and dedication on your part. In and out of the gym. The hard work and dedication to following the programming and changing your lifestyle will forever change you. Trust us! Now on a end note I have been asked many times by members about following other programs. If you want to then so be it if it works for you. Ask me first because I've tried a lot of them to see what they offer. One in particular is lift big eat big. I wouldn't normally openly slam another but from what I've seen of them my conclusion is they are egotistical, narsasitic , know it all assholes (sorry John I said the A word). They emerged mostly due to their long line of overpriced cheaply made t-shirts with catchy slogans which CrossFitters eat up. They spend all their time bashing CF yet all their pics are taken in CF boxes and their only big name athlete is guess what a CF athlete who honestly doesn't make any real accomplishments but is a good role model for women. They bashed Kelly Starlet for years only to start accepting what he says as an expert as good knowledge. My last straw with them was when one of their newbie strongman posted a pic of Rob Orlando doing a atlas stone clean as bad form while showing their newbie doing proper form which wasn't proper but piss poor. They are a bunch of blow hards! I have yet to see them produce anything but know it all bs. I use this as an example, like I said before I do not know it all but I educate myself everyday to bring you the member the best programming we can. I will be honest with you and will not blow smoke up your ass leading you to delusions. What I will say is if you come in with hard work and dedication we will turn you into the best you, you have ever been. If you wanna come in and piss, moan, bitch, whine, half ass and not listen then I or we will show you the door and say don't let it hit your ass on the way out!

T-shirt and Tank Pre Order

We are taking pre orders for our new shirts. Guys can choose from black or navy. Women can choose from black or royal blue. Also, ladies we need to know if you want guns or buns on the back.

I need a vote from the ladies and for those interested please get with Jesse on size and color with $25.

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