Archives for Daily Gym WOD


Overhead Squats

6 Sets of 3 reps


For Time

30, 20, 10

Power Snatch * Box Jumps * Pull Ups


Member Spotlight – Claudette Green

We are lucky to have fans like Claudette spreading her love of CrossFit and CFSB with everyone she knows! Thank you Claudette and keep up the great work!

What Claudette had to say:

“Have you heard of Crossfit?” That’s usually how it starts when I see someone who is interested in taking their body to the next level and they asked how I keep in shape. Reflecting back, I wasn’t always that way. I have always been an active person

My journey to Crossfit has been one of a wake up call. Years earlier, my younger brother was preparing for heart surgery and I remember thinking he was so young. Soon after my mother passed away. Even though I wasn’t out of shape, I wanted to transform my body. I realized I couldn’t eat and workout like I used to.

Crossfit has really changed my life. There’s nothing like the feeling you have after working out. You feel like you can conquer the world. At 54, I want to inspire others that they can do it too and it will give you a better quality of life. That’s why everywhere I go, I can’t help but promote Crossfit. I have drunk the Kool Aid.


My Fitness Journey
By Cindy Griffin


I have always been a very active person. My theory in life was “if you could not bounce it, swing at it, chase it, climb it or ride it, I really was not interested in it. I had the honor of playing high school and college sports so fitness was a key part of my life, but then I became a wife, started a career and then became a mother, which resulted in all of the activities I loved to do taking a backseat to carpool’s, children’s activities and homework. Don’t get me wrong I would not trade a minute of the time I spent raising my children but finding time to be fit was not mathematically possible.

As soon as my children left for college I also returned to graduate school, so once again there were not enough hours in the day exercise. It was not until I hit fifty that reality set in and I realized that if I wanted to be an active grandparent I better get busy and get fit. The first step I took was to go back to playing tennis. Once I was back on the tennis court I realized just out of shape I was. A good friend of mine asks me to go to Boot camp with her so I enrolled. Even though it was exhausting and I was so out of shape it rejuvenated my longing to be fit and to look fit. Once I completed the boot camp I started going to the Gym and working out on a regular basis.

After two to three years of going to the gym off and on I became bored and began to look for something that would push me harder. I overheard a conversation about something called Crossfit. It sounded like something right up my alley, so I gave it a try. It pushed me harder that anything I had ever done, it kept my interest because each day was different and the community atmosphere was something I needed at that point in my life. I have stopped Crossfit a few times and returned to the gym but each time after a few months I realize that I need what Crossfit offers. The last time I returned was in October when I started the CrossFit Southbank UNSTOPPABLE Training and once again I became immersed in the CrossFit culture.

I certainly can’t say that I Rx workouts or that I am very good at anything but I set small goals and work hard to meet that goal then I move on to a new goal. One of my goals was to be able to do a strict pull-up before I turned fifty-five. The day before my 55th birthday I reached that goal. That was two years ago and I have just started being able to do a kipping pull-up. I haven’t decided what my next goal is but I know there are plenty of moves left to master. I say all this to encourage anyone intimated by Crossfit to take the leap and give it a try, you are never too old to Crossfit.



I have been an active person and a casual runner most of my life. After having my third child, I decided I really wanted my pre-babies body back. I spent months doing the same old boring gym routine and pounding the pavement for hours. I was never satisfied. So, my husband and I decided to run a very hilly, difficult marathon course in Big Sur, California. I knew my treadmill training was not gonna cut it. I had heard friends just rave about Crossfit and was impressed with their results so I thought I would give it a shot to help me get in shape to finish the marathon. Best. Decision. Ever. The transformation that Crossfit has brought to my body, my mind and my running is beyond all expectations. I soon had my husband and kids start Crossfit as well. They love it just as much as I do!!

Crossfit is an atmosphere like no other. There is a camaraderie that you can’t find in a regular gym. You really become friends and like family. You train together, push each other, pick each other up, cheer for each other and get just as excited for others’ accomplishments and firsts as you do your own. I started looking at exercise in a different way than I had my entire life. It became about just being a better version of myself… Doing things that I did not think I could… Being stronger than I ever dreamed I could be… Having coaches and fellow crossfitters believe in me when I did not believe in myself. Of course I would want to share all these things with my family!! Crossfit has put me in the best shape of my life—pushing 40 with 3 kids– and I feel stronger, leaner, faster and better than I ever have before. Even though I spend less time running, I have PRed my 5K, 10K and half marathon times and finished a very difficult marathon course that I NEVER could have finished without the mental and physical strength CF brings!!Quality over quantity! I have gained strength and muscles that I never knew existed and I don’t feel like “just a runner” anymore! And as far as getting my pre-babies body back—I MUCH prefer this improved Crossfit body!

The coaches at SouthBank are inspiring- not just by their incredible knowledge but also by their actions and attitudes. Jeff and Lisa practice what they preach and set a wonderful example in all aspects of life. I feel very lucky to get to learn from two hard-working, successful and accomplished crossfitters that also care so much about their members.

Crossfit IS for everyone. That is the beauty of it. Everyone has strengths and weaknesses. You can be good at some things and not so good at others, but there is always someone there- coach or fellow member- pushing you to just be a better version of yourself and get a little stronger, a little faster, and a little fitter every day.

The CrossFit community from day one has had a special relationship with the men and women of law enforcement. And CrossFit SouthBank is proud to continue that great tradition by having a number of APD officers in our community. Our Fit for Life program is very traditional CrossFit and true to the goal of developing a broad general fitness in our membership. The life of a police officer is the ultimate “unknown” and “unknowable” when it comes to the daily physical demands of the job. And for that reason CFSB is an excellent choice for first responders looking to be physically fit for duty. We asked our APD members to share a few thoughts about CrossFit and how it relates to their profession. Thanks for sharing y’all – it’s easy to see why you inspire us to work with our heroes!

FullSizeRender-2 copy

Left to Right: Anthony, Carla, and Glen

“If you are burnt out in the gym or just looking to get yourself back into shape, give it a try! There are people who have misconceptions about what crossfit is, I was one of them, but I still gave it a try. Must say I am glad that I did!” – Tod

“Crossfit has been great for me. I’ve been a member for three months, it has helped me lose weight and have more confidence about myself.” – Glen

“Crossfit has helped me to remain more flexible, with increased strength and endurance. I have more energy to try and keep up with a police K9 which is fundamentally impossible.” – Keith

“I would tell other first responders looking for a way to get in shape to try Crossfit. You can be big and strong as an Ox, but have no endurance, or you could run forever but be weak. Crossfit will provide you with both, if you allow it to. In my profession I need both. I know if the fight goes bad I can hang in there for at least 10 mins before some help arrive.” – Anthony

“Before CrossFit, I was recovering from 2 broken ankles that happened at the same time while on duty. Two surgeries, a plate and twelve screws later, I was bound to a wheelchair for most of the summer of 2012. I found out quickly that being able to walk is a blessing and that I had taken so much for granite. I had been lazy and was overweight. I vowed to myself that I would not take it for granite again. Once I was able to walk, I began walking short distances and then miles. I gradually improved to jogging but could never really do any strength training that consisted of using my ankles. I did this on my own motivation. But as time passed, my motivation started lacking and I began forgetting what it was like to be confined to that “CHAIR”. Once I tried CrossFit at Southbank, I found that having someone else to motivate me and encourage me was exactly what I needed. With 2 great trained coaches, I was able to feel confident in trying strength training using my ankles instead of taking the easy way out and saying, “I can’t do that”. In turn, I have become a much stronger person overall. I have improved on pushups, sit ups and running which is required in our annual P.T. test at APD.” – Carla

South Bank Runners,

We’re approaching the highest mileage on your long runs. How are you feeling? Continue to play with your nutrition and clothing on your long runs so that you have the perfect plan for whatever mother nature delivers on race day.

  • Make sure to MAINTAIN GOOD HYDRATION during the week and not just for long runs. Its easy to get busy and go all day without drinking water. I suggest that you carry a bottle with you all day long and drink it.
  • The holidays ARE HERE! Remember your goal and DO NOT OVER INDULGE. Running really S*%#s with a hangover. (from alcohol or food)
  • Try not to get sick. Be mindful of crowds and wash your hands very often. At the VERY FIRST signs of a cold…ZYCAM works like magic to ward it off. You may want to purchase some to have ready. 

Week 9:

Monday: CrossFit only

Tuesday: CrossFit only

Wednesday: CrossFit only

Thursday: One hour run @ 70% (Run at a pace that feels good.)

Friday: CrossFit only

Saturday / Sunday: REST one day and Run the other day for 90 minutes @ 70%. (Stay at a comfortable pace but try your best NOT to WALK.)

The Calvary TURKEY TROT is a great 5K and you can do that on Thursday and just add to it before or after. 

Happy Thanksgiving! You guys are doing so well! Keep it up!



Skeleton Crew Challenge In The Books!

The challenge was simple but not easy: Row 31,000 meters in 7 days! We’ll if there was any doubt our community can respond to a challenge there shouldn’t be now. Your CFSB coaches are so proud of the dedication showed last week as slowly but surely the meters were rowed and the best of our community shined through. It was great to see the mutual support with this group as many rowed extra meters to support their fellow CFSBers!

If you gained nothing else folks know that you are capable of amazing things. You have proven you can take on things seemingly impossible and blow it out of the water. Great job and on to the next Challenge right?

The Holiday Challenge runs from November 24th through December 27th – anyone care to take on 200,000 meters? Yes – you can do it!


CFSB member Courtney Hagood shares how fitness and signing up for a Spartan Race is a family affair!


“We’ve only been a family for a short time, less than 3 years in fact. But in that time our family has bonded and grown over sports and outdoor activities. As a family we bike ride and run both casually and in competition and we love crossfit. In 2013 Kenny (my husband) and Logan (my son) signed up for their first Spartan Race, I was of course there as their biggest cheerleader and paparazzi. It was great to see them in competition with each other obstacle after obstacle but still side by side to help the other one out when needed. As I watched them do several of the obstacles together I would think yikes this is a hard one I hope they can do it (like when my son had to pull of bucket full of cement really high in the air), but not to worry my husband pushed on his shoulders and kept him grounded. And when watching them race through the barbwire and up the rope to ring the bell I was wondering if I could have done this too. When they passed the finish line and got their medals I was so proud of the both of them because it was their first obstacle race and longest race they had done.

This year all three of us are signed up to run the Spartan Race in Kiln, MS. It’s two weeks away and I’m excited. I can’t wait to experience this with my family. It’ll be great to see how far they have come in the last year and what obstacles they improve on. For me I can’t wait to find out how far I can push myself and see what I can accomplish. A couple of obstacles make me nervous like rope climbs and jumping over walls but I know with their help and cheering I can do almost anything…and if not there’s always the 30 burpee’s to get me to the next obstacle. No matter what crossing the finish line and getting our medals and knowing that we accomplished a Spartan Race as a family is what I’m most excited about!”

Your CrossFit SouthBank family and coaches are proud of you! Good luck!

Find all things Spartan Race at

Spartan Logo

Member Spotlight Athlete Chris Robinson shares his CFSB story:

“One year ago I found myself a 44 year old Dad of three, a 16 year old daughter and 4 and 2 year old boys. I was more out of shape than I had been in my life.A bunch of pounds overweight, hypertensive and a couple other issues the Doc was watching closely. My children didn’t ask for an unhealthy Dad, they deserved me to be more healthy and fit.

I chose Crossfit out of curiosity, I had been a member of a local health club for like 4 years with no real results due to no effort on my part. I will tell anyone that is pretty deconditioned, Crossfit is a wake up call. I knew I was out of shape, I had no idea HOW out of shape. But the soreness and the fatigue quickly give way to enjoyment, and gains(the soreness does come back often!) . I really enjoy the ever changing and challenging work outs and have some things that are more challenging than others, but I have started to enjoy working on my weaknesses as much or more than my strengths.

Results have been fun to see and feel. Being able to give more piggy back and shoulder rides, flips into the pool, more games of chase, jump in and out of the back of a truck, sleep better, wake up better, buy a new belt, work all day in the yard with no tiredness, all the fun stuff! On a serious note, my blood work has improved, I have been on BP medicine for over a decade and my blood pressure continues to get better. Hopefully reducing the dose or eliminating it on the next doctors visit!

I have changed my view of fitness quite a bit and really like to challenge myself to do better. My wife, Kelly, joined shortly after me. She doesn’t beat me on every workout now, so that is a positive! I also like seeing my fellow members continue to improve. Having a group to be accountable to is a major benefit of membership. I think of it as an investment in my life and health, at the end of the day I think every person reaches the crossroads. The crew and coaches at Southbank have been supportive, encouraging and helpful throughout. To everyone that is somewhat interested, I would say give it a shot for a few months, it may be the best money, time and effort ever spent.”


Member Spotlight Haley Verzwyvelt


“It’s been a year ago this month since I’ve started at Crossfit SouthBank. I couldn’t imagine going anywhere else to workout. The community at CFSB is so welcoming and accepting. Crossfit has been something I’ve always wanted to try. It has changed my life in so many ways; ways I could have never imagined possible. I am in better shape, healthier, and stronger. I’ve lost a total of seventeen pounds since last September. It has taking me a year to do so, but it was all well worth it! Hard work does pay off! I could have never got to the position I am today without the help, motivation, inspiration, and encouragement from my awesome coaches Jeff and Lisa. I’ve learned a lot from them. I’ve learned the true meaning of hard work and dedication. They have taught me how to believe in myself and to never give up” -Haley

↑ Top of Page