Rest/Open Gym/CF Kid

Ashley Clean Sunday September 7, 2014

Paleo Challenge Day 5/30

Open Gym:9:00-11:00am

CF Kids: Varsity (13-17 years) 11:00-12:00pm JV (6-12 years) 12:00-12:35pm


For those who will not be in town this Thursday, we will be doing The Sept 11 memorial WOD "343"  today at 10:00am sharp. We encourage those who know they will not attend Thursday to come out today and join us.  This WOD has been a tradition since we opened the Box. If you have any non-CF friends, the doors are open to bring them too.  While I would normally say "the more the merrier," this is a case we won't say that and profess this is just a small gesture we can do to memorialize such a tragic day in our history.     If you have bunker gear, body armor, or weight vests, please consider bringing and wearing.  The same request is made for Thursday if you are attending.

The Paleo Challenge is almost through it's first week.  So far s good.  We have had a few comments about lethargy and fatigue.  This will pass while you body adjusts to the clean eating.  It appears we will have around $1600 to split.  Remember the prizes go to the first, second and third place finishers in each gender.  So don't give up, everyone has a chance at some booty.  We still have a few outstanding payments for the challenge.  Please submit payment soonest so we can get a legit tally of funds.  We are seeking input on the prizes you guys would like to see.  Please post to "comments" ideas for prizes.  We should have about $500 to get cool stuff.  Terri McCabe has generously donated a free private Pilates session at Core Fitness to the female and male winners.  Thanks Terri.

We are proud to announce we will be hosting a fundraising WOD and silent auction October4 for Creativets.  Creativets is a non-profit created by a very dear friend of Ashley, Richard Casper.   "CreatiVets’ mission is to provide disabled veterans with the opportunity to use art therapy, music, and creative writing to address the psychological and emotional needs that arise from combat- related trauma. Our goal is to provide artistic resources and accessible space to veterans in order to foster self-expression, enhance coping skills, manage stress, and strengthen their sense of self through the healing power of music, writing and visual art." We are working on donations for a silent auction and hope you will share this with your friends, CrossFitters and Non-CrossFitters alike to join us October 4 to help support this incredibly noble cause.  We will be doing a WOD in teams of 2 and will have mini WODs throughout the day.  If you offer products and/or services you would like to donate for our silent auction please talk to Ashley or John about getting involved.  If you have family or friends who you know have a product or service to offer please reach out to them and ask for support.  Creaviets has 501 (c) (3) status and donations are deductible to the extent of the tax code.

Some of us are traveling to St. Cloud MN this coming weekend to participate in the third annual Granite Games.  We are humbled and proud to have been accepted through the qualifying process to represent CrossFit Beverly.  Ashley, Jackie, Fred, Curtis, Shawn Coffey, and myself will be competing through the weekend proudly representing CFB.  We are very excited they asked to feature us in their spotlight.  They have only published 4 teams up to the event and we are one of them.  I can't stress again how proud I am of our athletes representing CFB at Granite this coming weekend.

Community Spotlight: CrossFit Dinami & CrossFit Beverly

09/05/2014, 11:00am CDT
By Jessica Boettger


There is perhaps no better embodiment of the community spirit found amongst us than in the Team Division. The athleticism is there, yes. But even more than that, teams must display cooperation, communication, camaraderie, and an unshakeable commitment to each other in order to overcome the challenges set before them. In the days leading up to the Granite Games, we’ll be featuring some of these exceptional groups of men and women to showcase the community spirit that defines us and this sport we love.

Photos courtesy of Alfredo Torres, Jr.

Tell us about the origins of your team. Who brings what to the table?

Alfredo Torres: We are a team of two boxes, CrossFit Beverly and CrossFit Dinami.  The head coaches from the two boxes assembled our team with the aim of creating a well-rounded squad.  For the most part we aren't specialists; most of us are pretty proficient at everything. Some are better at lifting, some are better at gymnastics. And some have engines, but we pride ourselves in that we are all somewhat good at most CrossFit movements.

However, for the ladies, Jackie is the strong one, she works diligently on her Oly lifts almost daily, and she has a heart of a lion to never quit. Engine and gymnastics go to Ashley for the girls.  She is a competitive runner and has tremendous gymnastic abilities.  She is small in stature, but can go on and on. Her personality is that of the Energizer Bunny.   Meaghan is our workhorse, a jack of all trades.  All of us guys are pretty equal.  I have the most experience and am the oldest of the group, but Jimmy and Sam are extremely strong.  We all possess a drive to excel and push our limits to reach the goal. I think overall, we are strong and skilled athletes who are exceptionally well-rounded.

Coming from different gyms, are you able to train together on a regular basis?

We all have very different schedules as professionals. We work out when we can together, but mostly we each get in when we can and do the WOD from our box plus accessory work.  We are always trying to improve somewhere and all of us have different weaknesses to work on as well as different individual goals.

At times, it’s nearly impossible.  With the variety of work schedules it is difficult to assemble so many people at one time at one place.  Especially in the summer months with vacations, BBQs, concerts, etc.   But we can sometimes get together on Saturdays in the late afternoons to get some stuff done together.

For the whole squad, this will be our first competition together, though some of us have competed as a group before.  Since we represent two different boxes, we usually are not allowed to compete together.  Jackie, Ashley, Sam and I have competed together many times and Meaghan and Jimmy have partnered together also.

And that’s not to mention day jobs. What do all of you do outside the box?

We are all over the place.  Ashley is an elementary school PE teacher.  Jackie is an RN at a local hospital, Meaghan is an administrative assistant, Jimmy is a full time student, Sam is a trainer/coach at our box, CrossFit Beverly, and I am a stationary engineer for a hotel in downtown Chicago.

What does competing as a team do for competition stress? Is it more stressful having a group of people counting on you or less so knowing that you have your team to rely on?

It really is a combination of both.  When you are on a team you feel beholden to your teammates to perform to the best of your ability.  They chose you to be a part of the team because you have something to offer the group. Alternately, while we always want to perform at our peak level, there are some days that are better than others. Knowing you have a support structure behind you to fill a void should you not be at your best offers some symbol of relief.

It looks like your team has two great communities behind it. Will your communities be there at the Granite Games supporting the team?

Yes, we will have 15-20 people coming to support us.  The head coaches from both boxes both qualified as Masters athletes as well. With such a large number of us competing, we have many folks taking the weekend off to support all of us.  It should be very exciting.

What does it mean to you to have the backing of the community from the Qualifier all the way to the finals in St Cloud this September?

It's been pretty special.  I feel with so many members of both boxes signing up for the Qualifier, we had a lot of fun discussing and strategizing about the WODs.  See, neither box is really a competition gym.  We are both neighborhood boxes that accommodate regular folks who want to be healthy and fit and use CrossFit as a means to achieve that.  Both boxes have a handful of athletes whom compete regularly, so the support and enrollment was a nice surprise.  We did a Friday Night Lights event every Friday of the Qualifier where we all got together to cheer, judge and compete.

I think everyone enjoyed watching the leaderboard to see if we were going to qualify.  Our coaches qualified the week prior and everyone was watching that.  Everyone was so happy and proud they made it, and we felt we had a legitimate shot ourselves.  The community felt the same.  It got nerve-racking when we weren't sure if we were gonna make it. But my coach was confident we had enough points to make it, even though none of us shared his confidence. Texts and Facebook posts were lighting up amongst the community waiting to hear. Once we finally got our letter, a bunch of people booked hotels and airfare. It's gonna be a great weekend.

On-Ramp begins tomorrow, Monday September 8 at 6:30pm.  Please share with your friends/family.  Any friend or family member who attends On-Ramp rewards you with 25% off your next month membership fees.

September is going to be a squat month.  We will be squatting in some variety 75% of the time throughout September.  While we will still incorporate Met Cons and keep you running, we want to start prepping for our winter strength cycle.  We are going to initiate the strength cycle a bit earlier this year so we can begin Games Open training earlier.

When the Box is open for classes the Box is open for you to work on auxiliary work.  Strength, skill, gymnastics.  The back (from the turf) is open to practice outside of WODs.  We encourage everyone to come in with any free time and get extra work in.  Just check in with a coach and let them know you will not be joining the WOD.  But please, yield to athletes performing the WOD.  They have dibs on gear.

As always, any comments, questions or concerns, please share with us.  Please email, Chris at for feedback.