Monster Mash Recap

Last weekend marked the first of many annual Monster Mashes, and it was a SMASH! There were costumes, there was fake blood, and there was an all out brawl *sprint* for the winning spot. It truly was quite the finish!

Here were the highlights:

Best costume: Tyler and Brooke as the cast of Frozen. Tyler was supposed to wear the dress, but they didn’t know if people would think that was funny or not. It’s like they’ve never met anyone at Renew or something?

Fastest Floater (250m row) time went to the Flynns at 1:31:30! Looks like all their time of being Gym Rats paid off!

The runner up team, Are You Afraid of the Dark with Shannon and Zach, fought HARD for that top spot. Despite their valiant efforts, they finished just a few seconds after the winners. Shannon rowed her little heart out and Zach lept over that box with vigor during burpee box jumps.

WINNER WINNER CHICKEN DINNER! Coming in first was team Pup N Suds with Claire and Russ! If you would like their autograph, I will supply sharpies at the desk so you don’t miss an opportunity. Also, I plan to order life size cardboard cutouts of them and station them around the gym as encouragement to us all. Also, feel free to clap every time they enter the gym until next year. They love that.

All very dramatic, but also it was a lot of fun and you’ll have a bad case of FOMO if you don’t participate next year — so mark your calendars! Monster Mash 2k18 will be slated for Saturday, 10/27.

Thanks to all of you who came out and worked out or cheered or both! Next year is going to be even better now that we’ve got one run under our belts.

See y’all at the box!

Shannon can’t keep her eyes open in any picture, ever, so it was only fitting to include this. 

Find and tag yourself in all the cool photos here!!

Early Thanksgiving with the Settlement Home

When CrossFit Renew started, our goal was to be more than just a room full of people that lifted heavy things and sweat a lot. As fun as that is, there’s a lot more to life than the workouts we do. We wanted to be a community of people that pushed each other inside of the gym to be better humans outside the gym.

In January 2017, we launched a CrossFit program in partnership with a foster home down the road called The Settlement Home. This nonprofit houses approximately 60 girls — from late elementary school to high school — who have come from abusive or neglectful backgrounds. While living at the Settlement Home, the girls have access to programs and resources they’ve never had before — so they may heal and grow and move onward. I wanted to help with that process using a sport that I love. And thus, this program was formed.

The goals of the Settlement Home/CrossFit Renew program are to:

  1. Give them a productive outlet to release energy and frustration.
  2. Allow them to participate in a sport unlike most things available to them.
  3. Show them that hard work is valuable and will help them accomplish things they never thought they would be able to do, as well as apply that hard work to their lives outside the box.
  4. Care for them in a way that is contradictory from what their past tells them; in a way that shows them that they are valuable, talented, strong, and worth caring about.

Most of you probably don’t know about this program because I haven’t advertised it a lot. I wanted to make sure it was stable enough to bring other people (relationships) into it so the girls didn’t form bonds and have them broken again if things didn’t work out.

My long-term goal with this program is to have it be a major part of the Renew pulse — not just something that happens at the gym twice a week (though I am grateful for that time). I would love for our members (that’s you!) to get involved in whatever capacity you can. Ideally, I would love for some of you to mentor these girls and be that healthy adult relationship in their lives.

In an effort to get that rolling, I’d like to invite you to volunteer at a Thanksgiving celebration on their campus. Here are the details:

When: Tuesday, November 14th

Shift 1: 3:00-5:00 pm – Set up table/decorations and transport food

Shift 2: 6:00-8:00 pm – Help serve on buffet line/breakdown tables and clean up decorations after the event

**You can pick one shift, or both. Whatever you are able to do.

Where: At the Settlement Home campus. Right behind the Target on Research Blvd.

Please let me know as soon as you can. They are starting to line up volunteers and they need a head count.

I think this could be a really great first step towards further integrating these girls into the gym, as well as our culture/community. I love all of you, I love these girls, and I think they could learn so much from y’all. If you have any interest at all, please email me at I’m sure this email probably brought up more questions than answers, and I would love to clear things up for you.

I’ve had the privilege of getting to know these girls over the past 10 months now, and they truly are incredible. They’re hard workers and they catch on really fast. Sometimes they’re in terrible moods and have a lot of feelings, but what teenager doesn’t? Their stories are full of unfathomable suffering and rejection, but they are so strong, physically and mentally, and I think I have learned just as much from them as they have from me.

Let me know if you have any interest in this volunteer opportunity or being involved in any other way. I would be honored to help you get connected.



CrossFit Lingo

CrossFit lingo isn’t exactly self explanatory. In fact, I bet if you sent some of our workouts to 5 different people who have never done CrossFit, you would get 5 different interpretations.

Exhibit A: EMOM 30 minutes: 3 push-ups, 3 pull-ups, 3 air squats. This means nothing outside of the box. Take 5 minutes to read through this blog for a quick rundown on each of the terms so you know what you’re getting into each time you walk into the gym.

WOD: Workout of the day

When you walk into the gym, everything you are doing that day will be displayed on the TV. At a minimum, each day will have a warm-up and a WOD. The WOD is the main focus of the day and the warm up prepares us for it. Sometimes we will do strength or skill work before the WOD, to either prepare us for that day’s WOD or make us stronger for future WODs.

AMRAP: As many rounds as possible

These are usually meant to be pedal to the metal workouts. Each round will have 2 or more movements and your goal is to get through as many rounds as possible in the time domain given. Spike that heart rate and push through!

AMRep: As many reps as possible

This is the same thing as an AMRAP, but instead of rounds, you’re only counting reps.

EMOM: Every minute on the minute

An EMOM will have one or more movements to be completed within each minute. The goal here is to work quickly through the movement(s), so you can have as much time as possible left over to rest before the next minute begins.

FT: For time

The goal is to have the fastest time possible. Minimize rest here and be strategic in how you break things up so you can finish as fast as you can.

1RM: 1 Rep Max

This is the heaviest weight you can possibly lift one time. Whether it be back squat, clean, overhead squat, you name it. You are trying to put as much weight on the bar, and complete the movement assigned.

RX: A prescribed weight or movement.

Each workout is designed to have a specific stimulus, like keeping the heart rate high, lifting heavy, etc. The RX workout gives you a goal to hit, keeps people from choosing an unrealistic (or unsafe) weight or messing up the stimulus of the WOD.

Rep: One movement of whatever skill you are doing (5 reps of pull-ups).

Set: The number of reps you will be doing (2 sets of 5 reps of pull-ups).

Scale: Modifying a movement to fit your ability

There is nothing wrong with scaling. CrossFit is unique because workouts can be adapted you to match your level of ability. If an RX weight is too heavy, you can scale down to a lighter, more manageable weight. If you can’t do a handstand pushup, you can go to box handstand pushups instead. There is a scale for every movement to ensure you get a good workout in, while protecting yourself and preventing injury.

Those are the main terms you need to know. If you ever forget or have questions, your coach is there to help you out!

Out of the box WODs

Sometimes, fitness is hard to keep up with when you’re on the road, or away from your home box for an extended amount of time.

The great thing about functional fitness is that it’s functional. It’s based off of everyday movements, making it pretty easy to put together workouts that you can do in a hotel room, a parking lot, a field of grass, or wherever you happen to be.

Check out these workouts and give some a try when you’re on the go!


For Time:

  • 100 Single Under Jump Ropes
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Burpees


20:00 AMRAP

  • 30 Tuck jumps
  • 24 Walking lunges
  • 12 Air squats


4 Rounds for time:

  • 25 Squat jumps
  • 25 Burpees

*E2MOM – 10 Hand Release Pushups


5 Rounds For Time:

  • 15 Push-ups
  • 15 Jumping Squats
  • 25 Mountain Climbers  


10 Minute AMRAP (As Many Rounds As Possible)

  • 10 Burpees
  • 10 Sit Ups
  • 10 Lunge Walks


For time: (slowest 400m)

  • 8x400m Sprints


10 Rounds for time

  • 5 pushups
  • 10 air squats
  • 15 sit-ups


7 Rounds for time

  • 1 minute handstand hold
  • 200m sprint


For time:

  • 50 air squats
  • 1:00 plank
  • 40 sit-ups
  • 1:00 plank
  • 30 lunge steps
  • 1:00 plank
  • 20 pushups
  • 1:00 plank
  • 10 burpees
  • 1:00 plank


For time:

  • 1 mile run – really push this!