Archives for CFSB Row Club

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

Unstoppable Training Camp Continues!


The first ever Unstoppable Training Camp sold out and we had an amazing group finish the program! Congrats to all of the original Unstoppable Gang at CFSB!

Due to the demand we will continue Unstoppable Training Camp beginning November 3rd. Spots will remain limited to 12 so register here and register soon:

Here is how Unstoppable Training Camp will continue at CrossFit SouthBank

1. This will be a month to month program. Registration links will be posted the last week of each month for the upcoming month. Only 12 spots will be available each month.

2. Cost: $100 paid in full via Eventbrite

3. Unstoppable Class Times: Monday, Tuesday, and Thursday 6:30pm. Unstoppable athletes will also have access to weekend open gym hours.

4. After a month or two of Unstoppable we encourage folks to consider our unlimited membership but athletes can stay in Unstoppable for as long as they choose.

IMPORTANT: These classes will continue to differ from our daily WOD in that they are more focused on conditioning. It’s an ideal way for someone to begin CrossFit even though joining our regular classes is fine too. You have options and we hope to continue to see more new faces at CrossFit SouthBank as we continue to grow and lead the fitness community in Central Louisiana. Our passion for helping people be “Fit for Life” permeates all that we do at SouthBank!


Yes – that means you! Get your butt on that rower and make 31,000 meters happen this month!


Here is the Challenge: Row 31,000 meters as part of the Concept2 Skeleton Crew Challenge from Oct. 25-31st!

The fun starts this Saturday. Here is what you need to do:

1. Go to and create a profile for your online log book with Concept 2. YOU MUST DO THIS TO TRACK YOUR METERS! Make sure to choose your gym for affiliation.

2. Beginning Saturday and through Oct. 31 row at least 31,000 meters. Record your results daily in your online log book.

3. Follow the 7 day row plan found here at CFSB Row Club and you will have no trouble reaching 31,000. CFSB members can you normal class time as well as open gym time to complete this work. Feel free to make the row workouts your entire week of training or use it as extra work

4. Visit our friends at UcanRow2 for all things indoor rowing!

Here is why you need to do this Challenge:

1. Setting and accomplishing goals is habit. You need to take on a big hairy goal and prove to yourself you can see it through. Yes it will challenge you. Yes there will be days you don’t want to do it. But you will exit the challenge with more self confidence and an enthusiasm to take on what comes next.

2. Your rowing technique sucks. Yes – you King of the excessive lay back and Queen of the early knee bend! Get someone to film you then compare it to the video below. The only way you are going to improve is if you work on it. You can literally go from good to great on the rower in a week if you focus on proper technique.

3. Rowing makes you a better person. From a conditioning standpoint it’s hard to beat a rower for efficacy and safety on the joints. It’s a total body workout and builds capacity across all energy systems. If you want to be a better athlete, be more fit, be more attractive – row more!

4. You have a friend that needs this more than you and they will only do it if you do it. Be an inspiration and fills someone’s bucket by getting them to do something good for themselves with this challenge. You can’t go wrong paying it forward!

If you still won’t do this then I can’t help ya!

Coach Jeff

Coach Jeff Prejean is a Certified Concept 2 Rower Instructor at CrossFit SouthBank. His current row world rankings for his age group and weight class are as follows:

500m Row 1:22.9 Rank: 23/352
2K Row 6:36.5 Rank: 27/629
30 min Row 8181m Rank: 30/406


2nd Annual Guns and Hoses set for Nov. 1st


Building upon last year’s success CFSB, APD, and CFA are joining forces to host the 2nd Annual Guns and Hoses Fitness Challenge.

The reason for this event is simple: We seek each year to honor the memory of David Ezernak and Jay Curruth by raising funds in their name for the LSUA Scholarship Foundation. These heroes tragically lost their lives during a SWAT operation in Alexandria, LA on February 20, 2003.

Our goal this year is to raise $5000 through donations and registration proceeds.

The event is open to law enforcement, fire, and military personnel (including veterans).

The event is limited to 24 teams made up of 3 persons (any combination of male or female).

Contacts for questions: (Jeff Prejean)
guns& (Al Bordelon)

Event Details can be found here:

Participant/Judge/Volunteer Registration can be found here:
Only one person registers the entire team
$150 per team
We can use plenty of help so please sign up to volunteer or judge!

Breast Cancer has touched the lives of just about everyone reading this post. The amazing strength and stories of survivors are so inspiring. But there is so much more that needs to be done to:

Beat this disease!
Raise Awareness!
Ensure those that need screenings get those screenings!

Last week you read that we are once again hosting the Pink Dress Run. Sign up already! It’s just around the corner on Saturday Sept. 13th! Here is the link to last week’s blog post.

In addition to the Pink Dress Run CFSB is excited to announce it will host it’s first AMAZING GRACE WOD in support of Barbells for Boobs (B4B). This organization helps funds screenings for those that otherwise may not have access. In 2012 a local B4B event organized by coach Jeff while at CrossFit Alexandria led to direct impact for a local woman in our community. This WOD MATTERS! And it’s your chance to earn one of the most sought after Tshirts in the world of CrossFit!

b4b v1

Here are the details:

1. go to and create your fundraising page. There you will also find all the info you need on this amazing organization.

2. Once your page is created you can then join our team. Here is the link to our team page: Team Page

Our 2014 Team Goal is: $2000 We can do this!

3. Raise money for the cause. You can donate as well as get donations via social media but using the tools provided by B4B. $80 is a critical number for B4B. Read why here!

4. WOD with us on Friday October 17th!

The daily GYM WOD will be AMAZING GRACE: 30 Clean and Jerk Reps for Time 135/95 (But scaling will be provided for all who want to participate)

We will also run some evening heats beginning at 6:00pm. This is your chance to WOD side by side Coach Jeff and Coach Lisa! We’ll make this evening a social event so plan to be there regardless so we can once again do what we do best as a community!


If you have any questions about B4B Amazing Grace please contact Coach Jeff at 318-658-3805 or


2014 Pink Dress Run is less than 3 weeks away!

Once again Walker Automotive, CrossFit South Bank, Jacks, John Ward Hardware, and Aggressive Health Solutions invite you to help us KICK OFF the KOMEN Race for the Cure in a VERY PINK way.

JOIN US Saturday, September 13th CrossFit South Bank , 1503 Wimbledon Drive
Event starts at 3:30pm. Run / Walk starts at 4:00, followed by music, BBQ, drinks, PINK DRESS Contest, and more fun until 6:00pm

Pink Dress Run is a family-friendly, ONE-MILE, non-competitive run or walk. Strollers and friendly dogs on leashes are welcome.

Most of us know of someone who is currently battling breast cancer, Many of us have a family member or close friend who have had, or currently has breast cancer. Unfortunately, breast cancer is still way too prominent. So… We must continue to FIGHT!

Don’t miss a great time and a even better chance to help with the fight. We like to think of the Pink Dress Run as the “PEP RALLY” for the Komen Race For the Cure in October.

Adults $25.00
Students 12-17 $15.00
Children 0-11 free

Register NOW:

This Fall will be a full one at CFSB!





Unstoppable Training Camp Starts SEPTEMBER 15th! (Optional 30 min info meeting Sunday Sept. 14th 2pm)

6 Weeks of GET IN THE BEST SHAPE OF YORU LIFE Conditioning Program!

This Program eliminates the complex movements that keeps folks from starting CrossFit. The intensity remains. The community remains. The results remain. Get your CrossFit Journey started with us!

Open to Men, Women, and athletes of all fitness levels!

UNSTOPPABLE CLASSES are every Mon, Tues, and Thurs at 6:30pm

Dress in appropriate workout clothing and bring hydration.

Questions? Email us at

3…2…1 Go!

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