September Newsletter

Important Updates & Upcoming Events

Clearwater Beach Brawl
November 4th & 5th

We are hosting the first ever CrossFit "competition" on Clearwater Beach!

A discount code for registration will be coming this week for Westchase Members ONLY!

Saturday Nov. 4th - Individual Competition
There will be Scaled, Rx and Elite divisions for Individuals. 
(Also assessing a Masters category if enough interest is there)

Sunday Nov. 5th - Team Competition
Teams will be either 4 men or 4 women.
There will be Scaled and Rx divisions for Teams.

Also, we will need volunteers for this event! There is a volunteer registration link under the competition link, which will go live tomorrow.

Register Here

September 2nd - 8AM - 9PM

Come out on Saturday and support our plethora of athletes competing! Here's a link for the heat times for each division and team. 


Tampa Convention Center
333 S Franklin St
Tampa, FL 33602

Purchase Tickets - $5
*Tickets will be $10 at the door*


Monday - September 4th

We will have special hours on Labor Day! 

There will ONLY be 8AM, 9AM & 10AM classes!

Enjoy the rest of your day with family, friends and fun times!


With an ever growing gym, and one we are constantly trying to improve, we need everyone's help in keeping it clean, functioning and a great environment for everybody!

Please take the extra couple seconds to untangle your jump rope, wipe down equipment you used, put the rowers/handles away correctly, unload your barbell properly, etc.

We work hard to make this a great gym for everyone and we have big plans for CFWC's future, but we can't do it without you guys. So thank you for treating our gym as your own, because after all, we're proud to be your "home away from home"! :D


Monthly Workshops

We are now going to offer 1 monthly workshop, consisting of weightlifting or gymnastics on the first or second Sunday of every month. This way we can better provide everyone with a quality clinic, focused on things everybody wants to improve on!

September 10th - 12PM - 1PM
Handstand Push Ups

We are going on a vacation...with each other! 30+ are already going! If you are interested, here's all the information you'll need! A lot of people are sharing a room to save on cost, so grab your significant other or a friend and come aboard the Carnival Liberty,

Thursday, October 5th - Sunday, October 8th leaving out of Port Canaveral (Orlando)!

Group Name: CrossFit Westchase

Group Code: 7TH9F9

Group Rep: Scott Surace

Phone: (800) 819-3902 Ext. 85119

Tuesday, September 19th - 7:10PM
Rays VS Chicago Cubs

40+ are already going!

Our rep is holding additional seats in our section. 
Tickets are $60/each and we are in Section 127

Please send Cheryl Ventura a private FB message if you are interested in purchasing a ticket!

Tropicana Field
1 Tropicana Dr
St. Petersburg, FL 33705


What Now?

As everyone is aware, we just finished a roughly 13-week strength cycle consisting of the deadlift and back squat. Many of our athletes saw the cycle through from start to finish and hit a new PR at the end. For those that didn't, don't fret over it. The more training experience you have the less frequent you will see PR's. Plus, there are so many other factors that go into our efforts in the gym. The food you fuel yourself with, your stress levels, duration and quality of sleep, etc. All these factors can play into what happens in the gym on a single given day. On another positive note, research and studies have proven that lifting weights, especially multi joint compound exercises such as deadlifting and back squatting, can increase bone density among a plethora of other awesome effects on our bodies. So, if you were a little down, don't be, because you did your body good in the process. 

So....what now?  For the next 4 weeks, we are running a strictly GPP (General Physical Preparedness) cycle. There will be no singular focus or a bias towards one thing or another. The programming will be well rounded and much less predictable. Stages such as this, allow our bodies to recover a bit from the stressors of a strength bias period. Our ultimate goal is to prepare ourselves and our athletes for a long, healthy, fitness filled life. So, enjoy the process and look forward to another strength cycle in mid-August.

July Newsletter

July Newsletter

Important Updates & Upcoming Events

Tuesday, July 4th

Join us for a fun partner workout!
Due to the holiday we will only have morning classes!
5, 6, 8, and 9AM. No open gym or evening classes. 


Greater Than is a new sports drink infused with coconut water instead of just water.
• Non-GMO ingredients
• Less sugar instead of double the sugar.
• Monk fruit juice instead of HFCS or sucralose
• Coconut water provides potassium which is a key electrolyte that aids with hydration and cramping.

Using one of the 2 Wodify Kiosks

Our local Organic Grocery and Vitamin Store, Nutrition Smart offers CFWC members a 10% discount off everything!

Just show them your Newsletter on your phone to receive the discount! 

July  9th - 12PM - 1PM
Rope Climb Workshop

It's Time, to Climb!

Join us for an hour long Rope Climb instruction session. We will practice technique, drills and efficiency, and then do a short rope climb workout! 

Reminder  -  Saturday, July 15th!

Sue & Jeremy are going to the Games and everyone is invited to their Send off party on Saturday, July 15th. It will be a family friendly party filled with fun and great food! There will be hamburgers, hotdogs and plenty of drinks. Feel free to bring a side if you want!

Sue's House - 12PM
969 Bruce Ave
Clearwater Beach, FL 33767

Sunday, July 23rd - 12PM - 1PM
Rowing Workshop led by European Rowing Champion Misha Jezdanov

Do you want to be more consistent in rowing workouts?

We will cover everything starting from the basics, as this is designed to improve our rowing, thus improving our fitness in and out of the gym!


CFWC Community Event

Get your boots on, we are going to a Country Concert! Come join us for tailgating and a great time! 

Friday, August 18th - 7:00PM
MidFlorida Credit Union Ampitheatre
at the Florida State Fairgrounds

Buy Tickets

Thanks for being awesome!!


March 2017 Newsletter

Important Updates & Upcoming Events

A special thank you to everyone who made our First Annual In House Community Competition a major success!

Through overwhelming participation we were able to purchase a NEW ROPE & 2 NEW ROWERS for the gym! This will help free up programming a bit, as well as continue to provide everyone with the cardio you desire!


This is a family friendly event, think of a big "Field Day". CFWC is a sponsor and with that comes 10 FREE entries for any of our members. For those interested, there will be a sign up sheet by the TV's. It's on a first come, first serve basis. Please only put your name down if you are 100% going.

Click here for more Info

Sunday March 12th - 12pm

Gymnastics Seminar

We will cover handstand push-ups. We'll be focusing on technique, form and efficiency. Expect this to last about an hour.

Sunday March 26th - 12pm

Mobility Clinic

Our very own Lisa Russell will touch on an array of various mobility stretches and drills designed to help anyone seeking improvement in their movement.

Great job everyone on 17.1 & 17.2!

A couple quick reminders:

Don't forget to sign up for your desired heat time for Friday! The number of participants is limited, so it's on a first come, first serve basis. This past week all heats after 5 were capped by early afternoon!

Scores must be submitted by Monday at 8PM!

If you haven't already, come on out for Friday Night Lights!

If you are a morning Wodder or just want to come hang out and watch, mark your calendars for the last 3 weeks of The Open!

March 10th - 17.3

We won't have food this Friday, but we will have beer.

We will head over to the Tampa Bay Brewing Co. down the street afterwards to eat.
Everyone is welcome!

March 17th - 17.4 - St. Patrick's Day! 
**Remember to wear GREEN**

Joe Dodd, one of our new members will be parking his food truck outside our box!
Taste Buds Food Truck Menu

March 24th - 17.5
**Final Open Workout for 2017!**

You won't want to miss this week, we are going to finish off The Open with a bang!
Fias, 10 Performance & Chris the MC will be coming back for our last Friday Night Lights! 

Thanks for making CFWC a great place!


Gym Etiquette

Gym Etiquette

Before we even get started, we know and appreciate the fact that most people at CFWC are very courteous and honest.  Most of you already do the right thing and post your scores in Wodify correctly.  So, even though this post is not for you, we’d like everybody to read it anyway . . . just in case.  

With that said, in no particular order:

1. Please wipe off and return equipment after you use it.  This includes the little white boards, slam balls, wall balls, abmats, etc. Wipe it off when you’re done.

2. Don’t cheat reps, 30 wallballs are 30 not 28, not 29, 30.  People around you notice when you don’t do it right.  Don’t be that person!

3. Don’t record your score in Wodify as Rx if you didn’t do it Rx.  This means that if you use the prescribed weight but row instead of run because your toe hurts, you did not Rx.  

4. Turn off the light and fan when you leave the bathroom.  (Although sometimes leaving the fan on maybe the more courteous move . . .)

5. Do not drop empty barbells whatsoever, or let the bar drop when pulling off the weights even if only a few inches from the ground.  Don’t drop barbells if only have one set of 5’s or 10’s on.

6. If you break something, let the coach know.  We promise not to get mad because we get it.  We’re moving heavy things around and shit happens; however it is so annoying to find something mysteriously broken.

7. Don’t start cleaning up your equipment until everybody is done with the workout.  If you finish early, your job is to cheer other people on.  We are a community and we all get better with encouragement.

 "No one is done until every one is done."  

8. Please wear deodorant.

9. If you see somebody you don’t know, introduce yourself, we are each responsible for the energy we create within our gym. 

10. Don’t put you gym bags on the bench and keep your personal gear space to a minimum.

Hopefully none of these are too onerous and we can all enjoy a clean, encouraging environment.

Additional Open News

Have you signed up for the Open yet?  If not, get on that (go to and costs $20 for the entire 5 weeks).  It starts next week when the first of five workouts is announced on February 24th at 8:00pm.  You have until the following Monday at 8:00pm to enter your score.  We’d like all of you to test yourself and get involved in the beginning of the Games season.

Friday Night Lights will again be run every Friday evening during the Open at CFWC.  Due to this, the 3:30, 5:00 and 6:00 PM Friday night classes will be canceled during the Open.  Beginning Monday, there will be a sign-up sheet for roughly 20 people who want to participate in a Friday Night Lights heat.  Heats will start at 3:30 and go until they are done. We do ask if you participate in Friday Night Lights that you volunteer to judge a later heat as you will have a judge for your workout too. (We won’t know exact heat times until each week’s WOD is announced as the workouts could range from anywhere between 7-20 minutes.)

Don’t want to do the WOD in a crowd on Friday night?  No worries, you can do during any class on Friday.  Friday’s WOD will be the Open WOD each week of the Open.  You can still come in Friday night to cheer your gym mates on and maybe have a beer or two. We will have food and an MC for week one, so bring friends and family. 

Note that If you can’t do during an early class time on Friday and need to do on Saturday or Monday, talk to a coach so we can have a judge for you.  Please keep in mind that this is the exception, we would like everybody to do during a class on Friday or at Friday Night Lights.  

We will have a Sign Up on the whiteboards starting Wednesday and it's First Come, First Serve for Friday Night Lights. We hope to accommodate everyone.

Thanks for making this gym what it is! 


February 2017 Newsletter

Newsletter Image

February Newsletter
Important Updates & Upcoming Events

NEW Saturday Class Times!
CrossFit - 8AM, 9AM & 10AM.
FitKids - 9AM

Every Saturday has and always will be an open invite to bring Friends and Family! If the weekend doesn't work for them, no problem! We offer 2 FREE Trial Classes! They can reserve a time on our website that works with their schedule!

This Sunday we are having a trial run of Open Gym from 8AM - 10AM. No workout will be posted and you are free to workout as you wish. Yoga & Coffee starts at 10:30AM. Please be respectful and make sure you are done working out AND cleaned up by 10:15 at the latest!

You may have seen some coaches working one on one with newer athletes from time to time. These are most likely our Prep Course classes.

Our Prep Course is the first thing New athletes do when they join CFWC.

These are 4 private sessions designed to comfortably integrate them into our traditional program. If you see someone new or in one of these sessions, don't be afraid to offer encouraging words or a high 5 and welcome them aboard! This healthy atmosphere is directly created by each one of us. We are all responsible for the environment we create. Small things such as not cleaning up your equipment and cheering everyone on until they are done is a special thing usually only witnessed in CrossFit Gyms. Please hold off on cleaning up your workout equipment/area until everyone in the class is done. A few encouraging words can go a long way!

We are currently running 2 QuickFit trial classes at 7AM & 9AM Monday through Friday. QuickFit is a great workout minus the barbell or for those who are short on time. These classes run 30-40 minutes. You can find the workouts the night before on Wodify.

We officially have a retail area set up inside the lobby. As of now we offer our own shirts, FitAid recovery drinks, and Ten Performance Health Supplements. More will be on the way soon. If a coach is around ask them how to check yourself out, or watch the video tutorial that will be posted on the community page this week!

The 2017 Open is quickly approaching! We just released our first blog post about it, check that out if you haven't yet and register here. The Open is a great community event and it's only $20 for the 5 weeks.

We will be doing the workouts every Friday for the duration of the Open, it's gonna be a blast!

Friday Night Lights is back! If you were around last year you may remember we held Friday Night Lights for 3 of the 5 Open weeks. This year, were doing it for all 5 weeks! Friday's 5PM and 6PM classes will shift into Friday Night Lights starting February 24th and will run until March 24th. Similar to our competition, we will run heats of people though the Open Workout each night. A sign up list we be posted each week as the number of participants is limited. If you're a morning Wodder or just want to come hang out and watch, mark your calendars because we will have adult beverages, food, MC's, lights, music, and a whole lotta fun for this event!

Our 1st Annual In House Competition is quickly approaching! If you haven't heard of this you most likely live under a rock or go to the 8 AM class.

Regardless, this is a PERFECT beginner level competition and will be a ton of fun! Come celebrate all your hard work! The deadline to register is this Saturday February 4th. It is $40 to compete and all proceeds go back towards gym equipment, plus you get a limited edition t shirt! If you would like the shirt but just want to come hang out, make sure you write your name down and shirt size under the list on the whiteboard by Saturday. Invite your friends family and enemies as this is a great way to showcase your abilities and kick some butt!

We have a large group of couples and families here at CFWC!

You know what they say, "couples who wod together, stay together." Actually, I've never heard anyone say that, but, if you're one of those who can't seem to get your stubborn spouse/significant other in here to join in on the fun with you, then listen up!

Valentines Day Special!
Your spouse/significant other can come try us out for FREE for the remainder of February!

"Life begins when you step outside your comfort zone."

Wodify is a great tool and has allowed us to become more organized both on the floor and in the office. When you arrive at the gym please sign into your class before it starts. We do not require this in advance but you are able to sign in with your phone as well. Please track your workouts each day and log your results after class.
This is an incredible feature that allows you to measure results and see progress over time.

Don't remember your workout time from when we did "Fran" 7 months ago? Me neither, but Wodify does. Take advantage of this awesomeness and input your score each day. Speaking of inputting your score..... it has come to our attention that some people's focus is on the leaderboard and not on their actual performance. If your health and fitness truly matters to yourself, as I'm assuming it does, since you're reading this to begin with, then please complete the workout as prescribed. Taking a couple reps off here and there is not only disrespectful to the class but it is noticed by your fellow athletes and coaches. There are no shortcuts in life, especially in the gym. Please re consider your "why" if you find constantly striving for the top of the leaderboard at all costs. If you feel that you require more help when trying to decide how to scale workouts, then please ask a coach, that's why we are here!

On The 2nd and 4th Sunday of every month we will hold specialty classes/seminars. These will start at 12PM and last for an hour to an hour and a half. Some will be a skill session focusing on individual movements, and some will focus on nutrion. We will soon have a board in the gym with the dates and topics allowing everyone to plan accordingly. Have suggestions or things you would like to focus on? Write them down on the board and we will get to planning!


The 2017 Open

“The Open is coming! The Open is coming!” cried Chicken Little.

“What’s the Open?” asked CrossFit Newbie. 
“Yay, the Open! Can’t wait for Feb 23rd!” exclaimed Connie Competitor. 
“Not me, stresses me out too much.” Whined Nervous Ned.

Who are you?

Do you look forward to the Open every year?Are you counting down the days? Or, are you just confused as to what the fuss is all about? 

Hopefully we can answer some of those questions, relieve some of your fears, and generate some excitement about the biggest CrossFit Community event of the year.

What is the Open?  

The Open is unlike anything of its kind. It is where the grass roots CrossFit Community was built almost a decade ago. It's also the first step in qualifying for the CrossFit Games each year.  It is comprised of five total workouts done at your own box over five weeks.  The first workout will be announced at 8:00pm our time on Thursday, February 23rd and you have until 8:00pm Monday, February 27 to do and post your score.  The following four weeks work exactly the same.  Your score at the end of the five weeks determines if you make it to the next round (Regionals or On-line Age Qualifier).

Don't stress about that part, because the Open itself is just plain fun! 

I have no chance at qualifying for the next round, so why should I do it?

Over 250,000 people signed up for the Open in 2016 and it’s true, only a few make the next round so let’s focus on the 99% instead of the few.  Just like our gym is a community with many different people bonding over a workout or celebrating a PR, so is everybody doing the Open. You have grandmas in Australia, teenagers in Tennessee and previous Games winners in Iceland all doing the same exact workouts over the exact same weekends.  As part of the Open, you are a member of a huge grassroots community who all want to live healthier lives and have some fun doing it. The Open also has options to modify those workouts for everyone's level, just as we scale workouts during daily classes.

I’m not a competitor, I don’t like to compete.

At CFWC, we’ve heard people say this and we’ve heard/seen the same people work on getting a muscle up or improving their clean.  We’ve seen them celebrate PRs and feel frustration because they can’t do handstand pushups.  Sorry to burst your bubble, but you really do like to compete if only with yourself. The Open is the perfect opportunity to see how you stack up against yourself from year to year to year.  Every year you hear about people getting PRs, their first muscle up or first handstand pushup in an Open workout.  There’s nothing like a group of people cheering you on to help you kick it into another gear.  You don’t have to even look at the leaderboard but you can challenge yourself to be better than you were last year.

How is this going to work at CFWC?

This year you will have two options to get the workout done on Friday.  The first way will be during regular Friday’s class times (except 5pm and 6pm).  The workout for class each Friday will be the previous nights announced Open WOD.  In class we will WOD in pairs.  One person will be the judge, the other person will WOD and then you will switch.  The other option is do the workout at ‘Friday Night Lights’.  If you were here last year you will remember Friday Night Lights and how much fun we had. This year it is back and it's bigger and better! Friday night classes at 5p and 6p will be canceled and instead the WOD will be done in heats with people competing against each other. Judges will be provided for every person in each heat.  Note that you will need to sign up in advance to compete in Friday Night Lights so we can keep things running smoothly. We will follow up this blog with more details of Friday Night Lights soon! This is a huge community gym event so even if you are not doing your Open WOD in a heat, feel free to come in, cheer people on, and celebrate a great workout with a beer or two. 

I want to repeat the WOD because I know I can get a better score.

We don’t want to discourage people from improving; however, we don’t want the Open to disrupt classes on Saturday or Monday.  On any regular day, we don’t say ‘Oh, I did terrible on that WOD, so I’m going to redo it tomorrow’.  Please treat the Open the same way.  Try your best, throw down and give some people some high 5's afterwards!

Hopefully that answers some questions, calms some fears and lights a fire in your soul.  What other event can you say that you did with people all over the world? What other competition can you say that you competed against the best in their sport in the world? I doubt you will ever get the chance to tackle Tom Brady but you will be able to say you competed against Rich, Annie, and Katrin.  Do yourself a favor, sign up for the Open at  Questions?  Talk to any coach! 

Also, check out this awesome video CrossFit HQ released on the Open!