-Sufficient Fitness
-Marathon Row completed
-Clean and Jerk PRs
-Upcoming Races, Events, CrossFit Open
-Education: Dr. Stuart McGill and Dr Peter Attia talk about low back pain and the McGill big 3 exercises.
-Upcoming Training Program

- Bragging Board Updates
- Article on Nutrition “avoiding metabolic derangement” by Greg Glassman
- Upcoming Events “marathon row” schedule Feb 10th
- Upcoming week of training

-Welcome New Members
-Upcoming Bdays
-Bragging Board PRs
-Upcoming Events/Comps/Coaches Calendar
-Featured Article - How Long Can You Handstand It? by Jeff Tucker
-This Weeks Workouts

- Congratulations to Mary Saunders on her engagement!
-Bragging Board - Logan Brown, Sydney Hightower, Mia Parker competed at Fittest of the Coast this past weekend
-Upcoming Events, Schedule, Coaches Calendar
-Article of the Week: Endurance Training with Dr. Andy Galpin
-This Week’s Training Outline
-The Bound Built Program is getting a facelift. An 8-week program to prepare for the first Barbell collective lifting competition. 3x days a week. Focus on the big lifts and lifting big weights!

-Bragging Board PRs all WEEK!
-Upcoming Schedule of Events
-MLK Day Regular Schedule
-CFJArticle: What CrossFit is to me
-Upcoming Workouts
-Gym transition to GoWod for mobility

-12.23 Class Photos Available
-OnWard Physical Therapy (Kristen Humphries) adds location at CFB
-GOWOD App will be the new stretching app for CFB
-Upcoming Birthdays
-Bragging Board
-Upcoming Events, Schedule, Coaches Calendar
-CFJ Article of the Week: What is Fitness
-This Weeks Testing Week!
-What to expect the next 5 weeks leading up to the Open

-Welcome Jackson Chambers!
-Upcoming New Years schedule
-New Moms Seminar January 6th with Coach Tricia!
-Bragging Board
-CFJA: He cured his diabetes
-This weeks Workouts

-Don’t create excuses to not exercise this Christmas.
-Matt Schuster Testimonial
-New Members
-CF Journal Article: A Great CrossFit Coach
-Upcoming Holiday Schedule (couple of changes this F/Sat)
-This Weeks Workouts (New 12 Days of Christmas Workout)

-Chrissy Concepcion Testimonial
-Bragging Board: Nutrition Challenge Winners
-Upcoming Holiday Schedule and events for Q1 2024
-CFJ Article: Is CrossFit too Intense for me
-Upcoming Workouts

-Client Testimonial Jeb Buffington
-Upcoming Schedule for holidays (Saturdays are 9 am now)
-CFJ Article: The Devil is in the Diet
-Upcoming Workouts

-Jamie Spratlin Testimonial
-Upcoming Schedule Changes (Saturday Class 9am)
-CFJ: Cancer loves Cookies
-Upcoming Workouts

-A Time to Talk by Robert Frost
-This weeks schedule/coaches calendar
-Bragging Board
-CFJArt: Arthritis - gotta keep moving
-This weeks workouts and upcoming strength cycle.

-Congratulations Sydney B on getting married!
-Riley Strong workout was a success (video coming soon)
-Bragging Board
-The Lifting Shoulder article
-Upcoming events/dates of importance
-Coaches calendar for the week
-Greg Glassman on the Mark Bell Podcast
-The Reflection poem by Dallas Wilkes

-Riley Strong Workout this Saturday
-Cliffy Young Story 61yro potato farmer who crushed a ultramarathon in Australia
-Bragging Board more babies, competitions, and nutrition challenge update
-Two more days to pre-order shirts
-Upcoming events *bring a friend week, class times for Thanksgiving and Christmas
-CFJ Article: how crossfit.com came to be by Greg Glassman
-This weeks Training

-Words are important
-Bragging Board
-New T-shirts/hoodies preorders this week
-CFJ Article: Seniors and Kids by Greg Glassman
-This weeks workouts

-The story of the emperor moth
-Upcoming Schedule/Events
-CFJ Article: Health and Performance In and Out of the Gym
-This Weeks Workouts

-A Week of PRs
-Central Governor Theory
-Bragging Board
-Upcoming events (xmas party)
-Eating for Health and Fitness article
-This weeks workouts