Second Chances


Jason N snatch

Always give someone a second chance for anyone can make a mistake.  Always give someone a third chance because even a repentant person can repeat a mistake.

At CF West we believe in 2nd chances, and 3rds and 4ths and even 5ths.  We are all about forgiveness.  Falling off the wagon is a common occurrence at gyms, heck, in life.  Something comes up and you can’t make it in for a week or so, you get a little nervous about coming back, and pretty soon 3 weeks or a month have gone by.  Or maybe you just fell off the nutrition wagon and your Paleo diet went right out the window and was last seen hightailing it back to the Paleolithic Period.

Hey, we get it.  We understand how life works.  And we know that it can be hard to come back, maybe a little embarrassing too.  No worries, we firmly believe in 2nd chances, and 3rds and 4ths too.  However many it takes.  Get back in that saddle, cowgirl.  Get back on that board, Moondoggy.  The longer you wait, the harder it will be, but there will never be any recriminations on our part.

You see, we believe in CrossFit.  We believe in the Paleo diet.  We believe in our community.  We believe in you.  We know that nothing will affect your fitness for the better more than CrossFit.  Nothing.  And fitness across years is health.  Superior functional health.

This is not blind dogma, but rather a belief born out of empirical evidence based on dozens and dozens, thousands and thousands if you look at the larger CF community, of case studies.  Not to mention ourselves.  You remember that old commercial for artificial hair growth?  “I am not just the owner, but a customer too.”  Well, that describes us perfectly.  The CF West trainers eat drink talk and train CrossFit.

So, never be scared or nervous about coming back to the box, or asking a trainer how to reinstate proper nutrition into your life.  We believe in 2nd chances.  Thirds and 4ths and 5ths too.

Have you ever fallen off the wagon?  What got you going again?  Please post to Comments.


What: CF West’s Holiday party!
Where: Motiv downtown (the old Pearl Alley Bistro)
When: Saturday, December 12th at 7PM
Drink of the night: Nor Cal Margarita’s
Attire: Dressy

We have reserved the upstairs bar at Motiv downtown for our 2009 Holiday Party!  ‘Tis the season and the night to come out and get your party on CF style.  That means that we have ordered a bunch of Paleo appetizers, and the drink of the night (Nor Cal Margaritas, a Paleo mixed drink)) will be discounted all evening long.  Other drinks, appetizers, and food may be purchased as well.  It’s sure to be lot’s of fun, so we hope to see everyone there.

Holiday Gift Certificates

These specials are available to all current members to purchase as gifts for friends and family.

*Elements Program (4 classes)=$50 (usually $100)

*Elements Program plus 1 month membership=$99 (usually $225)

Give the gift of CrossFit.


Snatch 10×2 75% 1RM

Really work on getting under the bar.  If you miss a rep or feel especially wobbly in the hole, do 2 overhead squats with that weight.


5x 5 broad jumps for speed and distance


AMRAP in 8 minutes

2 Hang Power Snatches 135/85#

2 Overhead Squats

3 Clapping Pushups

2 Hang Power Snatches 135/85#

2 Overhead Squats

5 Pullups

10 Double Unders/30 Single Unders

Post loads and score to Comments.