I’m a little biased, but I really enjoyed todays workout (09/30/26). Initially the workout called for RX weights to be 95lb for men and 65lb for women. After more thought I decided to reduce the weight in order to make the workout more challenging. Yes, you read that correctly. Two of the most important fundamental principles of CrossFit methodology are nutrition and intensity. They also happen to be the two principles that yield the most significant improvement of health. The WOD today was a great example of how intensity is achieved. We hear the word intensity a lot, and to many it sounds a bit intimidating. “Intensity” elicits thoughts of drill sergeant like coaches yelling in your face to go faster. But this doesn’t define intensity. Intensity is relative; Walking is more intense than sitting on the couch. Picking up both of your sneakers is more intense than picking up...Read more

It’s hard to believe the CrossFit Open live announcement was almost a year ago! For the 2026 CrossFit Spur Intramural Open we will be making a few changes to the points system and adding a few fun twists. Make sure your entire team understands how the system works so your team doesn’t miss out on any points. Lets get right into it… how do we win?? Pre-Season Points:– Signing up for The CrossFit Open online (Register Here) [30 points]– Completing the Judges Course (Register Here) [30 points]* if these are not complete before the first night of the intramural open they may still be completed but points are reduced–> complete before 2/27/26 = 30 points–> complete before 3/6/26 = 20 points–> complete before 3/13/26 = 10 points In-Season Points:– Friday night participation @ Spur [25 points]– Online score submission @ games.crossfit.com or the games app [15 points]– Judging another athlete...Read more

Two weeks ago I competed for the first time in quite a while at a local CrossFit competition. We brought a group of 12 athletes from Spur, had our tents set up with coolers full of snacks, our folding chairs and warm up mats laid out on the ground and backpacks full of gear to take on the day. It reminded me a lot of the competitions we’d attend on a regular basis back when we first opened Spur. As I walked around and talked with many familiar faces I realized that a large group of people there had been partaking in these competitions for the better part of 15 years. The “OG’s” if you will. Now, if you’ve ever heard someone who doesn’t know what CrossFit is talk about CrossFit, you know it’s super dangerous and riddled with injury inducing exercises. The funny thing is, this group of “OG’s”...Read more

An article recently published in Time with a headline undoubtedly intended to stir controversy has been making the rounds on social media. “Never forget the most essential ingredient to achieving the ideal body, beyond genetics, is wealth,” Engeln says. “Wealth buys you access to healthy foods, the time and resources to make working out an unpaid part-time job.” “The muscular arm, then, is not just a marker of strength. It is a marker of privilege. And in that way, even as it signals power, it reinscribes control—defining women’s bodies by standards that only the few can ever meet.” This is complete BS. Unfortunately articles like this discourage people from seeking healthier lifestyles because they promote the notion of health being unobtainable. Being healthy and achieving “muscular arms” (an insignificant byproduct of a healthy body) is achievable by anyone. Not everyone however will want to put forth the hard work or...Read more