Category Archives: Gym Blog

November Athlete of the Month – Gene Perry

When Gene Perry first joined CFS with his buddy Mike in March, we didn’t have a class on our schedule that was convenient for them. Gene and Mike would work through the night, get off at 6:30 am, and then nap in their trucks in our parking lot until our next class began at 9:30am. […]

Open House Tuesday, September 18

We have scheduled a casual open house for Tuesday, September 18th from 12pm – 9pm. Please stop by to check out our new box, meet our staff, and sign up for membership! Assuming we finish construction and receive our equipment on schedule, we plan to begin regular classes later that week. We can’t wait to […]

CFS Tough Mudder Team!

Member Dan Gosson is heading up a CrossFit Syracuse team for the Tough Mudder event in Buffalo July 27-28, 2013. Taken from toughmudder.com: “Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie.

WOD Books Are In!

CFS now offers custom WOD books for our members, jammed packed with useful information on movements and nutrition, as well as plenty of room to record your PRs and daily WODs! Workout tracking is an essential part of CrossFitting as it allows you to monitor your progress and stay motivated. Books are for sale at […]

Great Video on Red Meat

This guys knows his stuff about diet

November Athlete of the Month – Brent Lynch

At CFS, we’re blown away every day by the extraordinary work that our members are putting in. We try to give you feedback, encouragement and props whenever possible, but we’ve decided it would be nice to formally recognize one member each month for his/her effort and accomplishments. For the month of November, we’d like to […]

Scaling, Logging and Getting Results

Remember- Technique, Consistency, and Intensity…It is far better to scale down weight in a WOD to maintain some intensity than it is to “scale up”… and chance injury.

CFS Practical Paleo Nutrition Challenge – January 2013!

We’re excited to announce our first nutrition challenge! The goal of the program is to educate our members about the paleo diet, improve your eating habits, and show you how proper nutrition can drastically improve your results in the gym.

December Athlete of the Month – Emily Zale

Don’t let her sweet smile fool you – this girl squats heavy!  Emily Zale was born with CrossFit in her blood and it’s been our pleasure to watch her discover it. Emily has a rare focus and commitment to her training and nutrition, and she is on a direct path to being in the best […]

Paleo Challenge Benchmark WOD Recap

Congratulations to everyone who participated in the Day 1 Benchmark WOD yesterday for the Paleo Challenge! The energy in the gym was amazing, and it was awesome to see so any of you PR on your deadlift! Over 100 members are weighed in, measured up, and ready to eat clean and work hard for the […]