Organic vs Non-Organic

Choosing to eat all organic foods can be challenging.  It can be especially difficult if you eat out, although I have noticed more restaurants advertising that they using organic ingredients.  Even when buying food at the market, choosing to buy organic fruits and vegetables can get expensive. Personally, I try to buy organic foods (at the market) when I can.  There are a few things that I always buy organic, eggs being one of them. I came across this article on Mark's Daily Apple about foods we should be buying organic. Take a peak.

Top 9 Most Important Foods to Buy Organic

GET IT.

Just a few ANNOUNCEMENTS....

"CFSBX Open Competition"
Everyone can and should participate!!!  SIGN UP!
The 5 open workouts will be used to determine the winners of the competition.  Come to "Friday Night Lights" (every Friday night) and perform the workouts.  You can also schedule time with a coach to count you or come in during open box hours.

If you haven't signed up for the in house Competition, do it here:

CFSBX Open Competition - please list, name, division and shirt size

Rx - workouts will be performed as prescribed
Scaled - workouts will be performed with modifications

"Friday Night Lights"
Every Friday night, through The Open, it will be a community night.  Athletes signed up for the open and in house competition (even those who are not) are encouraged to sign up for a heat in the evening.  Workout, cheer others on, hang out with the rest of you CFSBX Family!

Friday night starting at 5PM.

"The Run Club"
Starting with the very next Sunday, The Run Club will now meet EVERY SUNDAY!  2-3 routes will be mapped out ahead of time, with one being a little longer.  Feel free to bring friends, the more the merrier!

Meet at the box at 10AM (right after yoga).

Introducing, the Crossfit Sandbox Run Club

Introducing, the Crossfit Sandbox Run Club

Yes, you read that correctly.  The Crossfit Sandbox Run Club.  Every first Sunday of the month at 10am, members and their friends are invited to gather at the box and head out for a run.  We will have 2 different routes (short and long).  The distances will be mapped out and a leader will be assigned to each.  The short route will be "about" a 5k and the long route will be closer to +10k.
If you hate running, you should probably join us.  Rain or shine people.

When?
Starting Sunday, March, 2nd @10am (right after yoga)

Where?
Crossfit Sandbox

CFSBX COMPETITION & THE OPEN

The in house competition will be based off of the five Crossfit Games Open workouts released over the next five weeks.  Each week as the workouts are completed athletes will be required to post their scores.  Athletes will be ranked based on their performance each week.  At the end of the 5 weeks, we will crown a champion in each division. 

Works are released every Thursday by Crossfit HQ at 5pm PST.  

2 different Men's & Women's divisions: 

RX - workouts performed as posted by CF HQ

Scaled - workouts can be performed with modifications. 

How do I enter?  

Sign for the Open.  We will separate all athletes in their appropriate divisions (many of you will likely get CoffeyD* into doing the workouts RX.  It's the open).  

Do I have to sign up for The Open?

No, you can still participate in the box competition.  But we strongly encourage it.  Plus you get a shirt.  Free swag, can't hate on that.

When are the workouts?  

Fridays.  All those participating in The Open and the in house competition are highly ENCOURAGED to do the workouts Friday night during the 5, 6, and 7pm classes.  Multiple heats of 3-4 athletes will be scheduled per class hour.

Click the link below to sign up for heat times:
https://docs.google.com/spreadsheet/ccc?key=0Ar5leEWXPRWHdFlmMlFCVklXTk1ZWjZReGptYlc5Znc#gid=0

I didn't sign up for either, can I still come to class?

Of course!  All classes will still be doing the workouts.  Only those signed up will need an official judge and score.  

EVERYONE is invited to come workout, cheer others on, and hang out.  

Sign up for the open.  The party starts this Saturday morning.

The Open is a lot fun.  It gives our community a chance to come together each week and compete against athletes just like ourselves all over the world.  It doesn’t matter how long you have been doing “crossfit”.  Your 1 rep max back squat has nothing to do with it.  Using a band to do pull-ups or doing push-ups on your knees, the open is still for you.  Yes, it is a competition to find the fittest in the world.  But it is also a competition to discover the fittest, you.  Sign up, participate, support, and cheer.  Let’s have some fun.  When it’s all over, we’ll help each other off the ground and have some coffee.  After we stop sweating and catch our breathes anyway.

What is The Open?

It is a worldwide crossfit competition that EVERYONE (yes everyone) is invited to compete in. There will be 5 workouts over the span of 5 weeks. Athletes (cross fitters) just like you and me will perform the workouts and log our scores online. Each week a new workout will be announced and posted. Every box in the world (yes the ENTIRE WORLD), will be doing the same workout. Just in the same way we post our times, scores, weights, etc... on the board. Every athlete (crossfitter) will post theirs. One giant community (the world) of exercisers. 

Thursday 2/27 @5pm - the first open workout will be released. 

All Give Some, Some Give All:  CFSBX Honor Guard

Every Third Sunday of the Month (4th Sunday for the month of February): 10am

You may remember about a month ago (it was a Sunday), "Murph" was on the menu at 10, 11, and 12.  That weekend was the national release date of The Lone Survivor and the birthday weekend of Tim Poydenis ("Murph" happens to be one of his favorite workouts).   It only made sense that a group of us get together to suffer as a unit.  The workout was tough (as all hero workouts are), but it was a lot of fun.  We pushed each other through every last pull-up, push-up, squat and every inch of every mile.  After, we took photos and crushed cans of Coors Light (the silver bullet).  That day, Aaron Schmidt came to me with the idea of us getting together once a month to honor a different Hero.  We would love more than anything for more people to get involved and join us.  We will be getting together at 10am to get the "party" started.  No pressure if you don't want to join but feel free to come cheer us on.
Our regular Sunday schedule will not change.  Yoga at 9am, open gym till 12, and class with Cynthia are still happening!  : )

"The CFSBX Honor Guard is our way of honoring the heroes who are commemorated in the CrossFit Hero WODs. There's no way to explain the sacrifices that these men and women have made to protect our freedoms. But by coming together as a team and supporting one another through immense physical challenges, we can dedicate ourselves to honoring their memory. Every month we'll choose a Hero WOD, and complete it with both the reverence that it demands and the persistence it deserves. We hope you'll join us on Sunday mornings as we challenge ourselves not only to work harder but to also pay respect to those who have made the ultimate sacrifice.

All give some, some give all."  - Aaron Schmidt