WOD for Haiti
August 21, 2016

September Team Challenge

September Team Challenge 2016!

The September Team Challenge (STC) is designed to leverage teamwork and accountability to help CrossFit Chaparral athletes achieve new levels of performance and overall fitness.

How It Works

  • The STC runs from September 1st thought the 30th.
  • Team members can register online before August 31st. The STC is a team program only! After you register, we will assign you to a team. This will also give you a chance to meet other athletes and make new friends!
  • Once the teams are formed, your team will have until August 30th to decide on a team name.
    From September 5th through the 9th, all team members must find their 5 RM Thruster and perform the CFNE’s East Coast Championships Workout 1 “Task Priority FGB”. Scale as needed. (We are repeating the second WOD from last year. Therefore, if you participated last year, you will be able to see your progress!) You must use the same scales when your retest (see below). We will be scoring the challenge by the combined score of the team.
  • Each day, the team will complete the Lifestyle Log.
  • Then, between October 3rd and 7th, the team members will find their new 5 RM Thruster and record their new score for the “Task Priority FGB”. (Scaling must be consistent, since we are recording your overall improvement.)
  • To Register, complete the form below or Click here to register today!


In addition to bragging rights, winning team members will receive gift certificates to Andies!


  • Only scores of the team are counted! We are leveraging peer pressure to keep you disciplined and on track.
  • The lifestyle section will be handled on by submitting your information via our STC app designed for iPhone and Android devices. You can also input them on your computer. When you register, we will send you links to the app and website.
  • On Sunday evenings, we will download the information and reset the form. Therefore, you need to track your info information each week. (It is best to record your information daily for accuracy.)

Details on Scoring 

Scores for the team will be based on two components.

Fitness Component (800 max, 200 per athlete)

For the two movements, team members will get 5 points for every percent improvement they make in their two benchmarks. There is a max award of 100 points per benchmark.

Lift: 5 RM Thruster
WOD: CFNE’s East Coast Championships, Workout 1 – “Task Priority FGB”
3 rounds (25 Minute Time Cap)
20 Wallballs (10′ target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds
RX: Wallball: 20/14, Kettlebell SDHP: 70/53
Box Jumps: 24”/20”, Shoulder-to-Overhead: 95/65

RX: Wallball: 20/14, Kettlebell SDLHP:70/53, Box Jumps: 24”/20”, Shoulder-to-Overhead: 115/85


Lifestyle Component (1320 max, 330 per athlete)

Each day, team members can earn points as follows:

Sleep (total sleep per day, including naps)

  • 0-5 hours  0 points
  • 6-7 hours 1 point
  • 8+ 2 points

Water Consumption

  • Under 32 ounces  0 points
  • 48-96+ ounces 2 points


  • 0-10 minutes 0 points
  • 11-20 minutes 1 point
  • 20 minutes 2 points

Eating (based on your goals and the honor system!)

  • Good (1 cheat)  2 points
  • Bad (>1 cheat) 0 points


  • Good (1 cheat) 2 points
  • Bad (>1 cheat) 0 points

Chalk Angel
December 9, 2015

Holiday Schedule

Happy Holidays!

Please note the following changes to the schedule:


Week of Follow the Star:

Friday, December 11, 2015, our 5:30 p.m. class will be cancelled.

December 19th – Christmas Party!

Will our elves show up again? Join us at 5:00 p.m. on the 19th to show find out! This is a potluck-style event. Travis is smoking his famous pulled pork! Shortly, you will be receiving email invitations so you can RSVP. Costumes are optional, but awesome!

Week of Christmas:

Thursday, December 24: 9-10:30 AM Christmas Eve WOD
Friday, December 25th:  No classes… Merry Christmas!
Saturday, December 26th: Classes meet as usual.

Week of the New Year:

Thursday, December 31st: 5:30 p.m. and 6:30 p.m. classes are cancelled.  All other classes are meeting.
Friday, January 1st:  No classes… Happy New Year!
Saturday, January 2nd: Classes meet as usual.

Follow the Star

Come and see some of your favorite coaches and CFC athletes participate in one of Chaparral’s biggest events of the year!

Follow the Star is a unique outdoor journey to ancient Bethlehem held December 11th through 13th. Join our expert guides along the bustling streets of Bethlehem as the story of Christmas unfolds around you. Each journey begins every ten minutes and last approximately 25 minutes.  We will also have activities for children while you await your journey through Follow the Star. Please check our website and Facebook page for weather and status updates.

Make your reservations here: https://fts2015.eventbrite.com


40% Off Foundations in December and January. 

Give the gift of Elite fitness in 2016!  We will be offering a special in December and January for new Foundations students.*  During these two months, we will be offering 30% off for new Foundations students or 30% off Bootcamp.   Now, here is the great part!  We will also offer an additional 10% off to our existing members if you buy a Foundations membership for a co-worker, family member, or friend. That means for just $72, you can help change the trajectory of someone’s life!  (That is way better than another sweater or even a pair of shorts from Lulu!)  We will provide a certificate for you to wrap and put under the Christmas tree.  Or pick up one of our t-shirts and wrap them together for under $100!  Email me at frank@crossfitchaparral.com if you are interested and I will put a package together for you.

* Foundations includes the first month of CrossFit classes.

November 20, 2015

Thanksgiving Schedule and Thanksgiving Day Hike!

Thanksgiving Week ScheduleTDay

Wednesday – Classes as schedules
Thursday – No Classes (Enjoy the Thanksgiving Day Hike)
Friday – One class at 9:00 a.m. (No childcare)
Saturday – Normal Schedule Returns

No Defense class Thanksgiving week.

November 26th  – Thanksgiving Day Hike

Prepare for your Paleo Thanksgiving Day meal with a beautiful hike through the McDowell Mountains!  We will meet at the Lost Dog Trailhead at 8:30 a.m.  Friends and family are always welcome!  http://www.mcdowellsonoran.org/trailhead/displayLocation/5#sthash.ZDLwtGqj.dpbs

Thursday January 1, 2015 'WOD for January 2nd'

 1) Take 15 minutes and build to a 3RM Shoulder Press

2) “Angie”
For Time:
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

December 30, 2014

Wod for December 31st

1) 5 sets of:
3 Deadlifts
-Rest 2-3 minutes-

2) EMOM for 24min:
1st minute – 10 Thrusters (95/65#)
2nd minute – 10 C2B Pull-Ups
3rd minute – 15 Box Jumps