Community Archive

Sweat, suffering, success.  Training is a lifestyle and a process that we’re passionate about.  If you want to be able to say, and more importantly, feel like you’re in the best shape of your life, check out our Getting Started section and fill out the inquiry form.   Our Coaches will then contact you to bring you in for an orientation and assessment to start your training career. 

If doing the hardest workouts you’ve ever done in your life, learning how to sustainably eat healthily, and being a part of a uniquely supportive community speaks to you, check out our Getting Started page to understand our intake process.  There are over 10,000 CrossFit affiliated gyms around the world, but there’s only one CrossFit 101.  Come see why we’re really good at what we do, and that’s changing lives for the better.

Motivation, commitment, knowledge, progress, perseverance, struggle, achievement, success, integrity, community, these are all aspects that students will experience, to a deep degree, through our Personal Training Fundamentals Course. We believe CrossFit has provided one of the most attractive fitness programs the world has ever seen and our mission is to make a positive impact on the community around us by offering CrossFit training with the highest level of quality and value possible.

Check out our Getting Started page and submit an inquiry to take your first step towards joining us in this incredible lifestyle.

Anybody can do CrossFit, just like anybody can pick up a club and play golf, or kick a ball and play soccer. But, to be really good at it, just like anything worthwhile in life, it takes a whole lot of practice, knowledge, and persistence.

Here at 101, we’re believers that if you’re doing to do something, do it right. Our Fundamentals Course is focused on building good habits and setting our students up for a lifetime of success through a path of learning technique, building consistency, and gradually increasing intensity and complexity.

Check out our Getting Started section to see if you’re up to the task of becoming part of our community and be the fittest you’ve ever been in your entire life.

Many people can talk about wanting to get back into shape, get fit, or start working out. These students took action and committed to doing so.

Check out our Getting Started and Schedule & Fees page to see if you are up to the commitment and challenge.

If you think you are, contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.

Up to the challenge of changing your life? These students were. Our first day’s orientation and workout assessment session is very simple, but as many of our veteran students have come to understand, simple does not necessarily mean easy.

Our latest class of students took on the challenge of going through our assessment, committed to the enrollment in our Fundamentals Course, and came out the other side with more measurable improvements in cardio endurance, stamina, strength, speed, power, agility, flexibility, balance, coordination, and accuracy.

Beyond that, our goal was to help these students acquire the basic tools they need to begin their CrossFit experience and benefit from life long training results. We congratulate Nicole, Sandro, Albert, Alex, Alan, and Airene for successfully graduating from the Fundamentals Course. We’ll be looking forward to introducing these new students to the rest of the 101 community where the real fun starts!

Contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.

Kat’s been guided through our fundamentals course by Coach Annie and it’s been good to see her progress in her core strength and quality of movement. She’s worked hard and we’ll be looking forward to introducing her to the group classes this week. Kat’s favorite workout so far has been “Fran”

Chester has completed his course as a part of Coach Wallee’s group. Chester’s looking for some friendly competition to up his fitness game so we’ll look forward to seeing him continue his progressions where the real fun begins in our group classes.

We would like to welcome Brian, Jenny, and Erika who recently started up their courses with Coach Huy and Coach Annie. On Ramp students Tyler, Daniel, and Rohan are heading towards the tail end of their On Ramp program and will be retesting their baseline numbers next Monday. On Ramp student Nate continues to progress under the watchful eye of Coach Annie. Time always flies so quickly when taking students through our course!

To find out if our expression of CrossFit is a right fit for you, contact us at [email protected] and schedule to come in for one of our orientation workout intro sessions.

We welcome Class 32 graduates Sean C., Katrina, and Tony to the regular group classes.


1) Allergies?  Check this site out.  Boom.

2) CrossFit 101 will be participating in the “CrossFit For Hope” fundraiser in which all proceeds will be going to support the St. Jude Children’s Hospital.  Look for a sign up sheet soon to participate and compete in this year’s Fight Gone Bad style workout.  In the meantime, please help us spread the word and gather donations by going here.  Thank you for putting the needs of others, especially those of our little ones, before your own.

3) “The mind is like a house with many rooms… There are rooms one must not go into. To anticipate one’s death is one of those rooms. We must not allow ourselves even to think it.”
-Steven Pressfield Gates of Fire, The Battle of Thermopylae

Thankfully, we don’t have to think about death very often in our training environment, but the idea behind the need to compartmentalize our thoughts is not any less necessary.  When we stress the focus on positive thinking, in actuality, all we’re doing is keeping ourselves from falling back on negative thoughts.  Thoughts of giving up, quitting, failing, frustration, and pain, however real, must be managed, snuffed, and not allowed to come to the forefront of our thoughts.

When your body and your positive mind are on the same page, you’ll be able to flow through challenges.  It’s when their out of balance that you’ll feel the most held back.  Be conscious of what thoughts you allow yourself to feed on, pull yourself out of those negative rooms and keep your mind focused on what will help you succeed.

Main Group Workout
Group A
5RM clean

3 rounds for time:
100 double unders (+1 burpee for broken set)
15 Hand stand push ups (+1 burpee for broken set)
10 Cleans, 185lbs

150 sit ups for time

Group B:
5RM split jerk

30 muscle ups (scale 45 seated muscle ups)

3:00min back lever or seated leg lift

050912 5RM Clean, Jerk, Muscle Ups


Don’t get comfortable with being uncomfortable.  Yes, that’s the opposite of what we usually tell you.  But, even in CrossFit workouts, it’s possible to get comfortable.  Progression gets stunted if you don’t push yourself to adopt the next level.  If you’ve been doing knee assisted push ups for a while, it’s time to start asking yourself to go for strict push ups.  If you’ve been using a medium pull up band for a while, it’s time to ask yourself to go for a small band.  If you’ve been doing false grip muscle ups for a while, it’s time to ask yourself to go for regular grip muscle ups.  The list goes on.

By doing so, you will most likely be slowing down the overall time of your workouts, but the step in progression will pay off in dividends for you down the road.  Get comfortable with failing, because it’s in every failure that you’ll learn how to get it right.

Is what we do hard?  It sure damn better be.  Is it anything that you can’t do or work on?  Heck no.  If you can go through your daily lives with that mentality, we’re heading in the right direction.  Get some 101ers!

Main Group Workout
BFF Regionals Edition
Workout 1
In teams of ~2 complete:
20 deadlifts, 225/155 (scale: 185/115, dev: 95/42)
20 hand stand push ups (scale: box hspu, dev: stink bug hspu)
20 deadlifts
20 hand stand push ups
20 deadlifts
20 hand stand push ups
20 deadlifts
20 hand stand push ups
(Each team member must complete 10 deadlifts in each set.  Team members may split hand stand push ups any way seen fit, but each team member must attempt at least 1 hand stand push up per set. 15min cap)

Workout 2
20 muscle ups (x2 pull ups + x2 unassisted box dips) while partner holds 225/155lbs.
60 wall ball shots (20/14lbs) to 10′ mark while partner holds chin above bar
(Partners may switch at any time, but reps are only counted if one partner has weight held up or chin is above the bar. 10min cap)

Top two teams in each class will advance to Workout 3:
100′ partner carry while holding onto 70lb dumbbell
2 muscle ups (one each)
AMRAP alternating box jumps, 30/24″
(After one partner completes carry, partners will switch.  After both partners have carried and completed muscle ups, team will start box jumps. 5min cap)

042612 BFF Regionals

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