Resources, Nutrition and Mobility

Unbroken Push-Up Challenge

Kill Cliff and The Navy SEAL Foundation are partnering to raise money for a great cause.

It’s simple… You just need you to do as many unbroken push-ups as you can do. Easy right?

Here’s the Deal:

  • Film yourself and your friends doing as many UNBROKEN push-ups as you can.
  • Upload that video to Facebook.
  • Tag CrossFit 312, Kill Cliff and the Navy SEAL Foundation.
  • For every video submission Kill Cliff will donate $0.10/unbroken push-up.

Check out the video on Kill Cliff’s Facebook page for more info!

It’s pretty much that simple. It will only take a few minutes, you can do it anywhere, and we would love for you to get creative with it.

Submissions valid starting now until April 24th.

5 Lessons That Scaled Athletes Live By

“I did it RX!” is a fabulous feeling. It’s easy to get caught up in the pride of doing a workout, whether you are doing it as written or a scaled version.


But RX is not where most people start in training, nor is it always where everyone ends, and sometimes it’s not even where you should be. Here is 5 lessons that scaled athletes live by – and you should too!

  1. Scaled athletes know that quality of movement is very important

  2. Scaled athletes also know the value of good practice

  3. Scaled athletes know that learning takes time

  4. Scaled athletes know that ego is a major obstacle to success

  5. Scaled athletes know that you can modify or sub a movement and still get a good workout

To read the full article from Eat to Perform, click here.

The 2016 CrossFit Games Open at CF 312


The 2016 Reebok CrossFit Games Open is just around the corner, so we wanted to take a moment to share all the information you will need for participating.

This blog post is lengthy (sorry!) but it contains a lot of important information, so please take the time to review. And, as always, don’t hesitate to reach out to us with questions.


The 2016 Reebok CrossFit Games Open begins Thursday, Feb. 25. Anyone can sign up to compete in five workouts over five weeks and post their scores online. More than 272,000 athletes from around the globe competed in 2015, ranging in age from 14 to 86 years old.

There’s still time to register for the 2016 CrossFit Open. You must register before you submit your first score before February 29.

Register now and make sure to join the CrossFit 312 Affiliate AND Team.


Each week the CF 312 Open will follow a similar format:

CrossFit Headquarters will announce each week’s workout via a live video feed at 7 p.m CT. We will stream the announcement every Thursday evening at the gym.

NEW THIS YEAR! We will host a Friday Night Lights Strategy Session and Workout at 7:30 p.m. each week. The strategy session will be run by CF 312 coaches and will give you the opportunity to discuss strategy, take a dry run at some reps, ask questions and plan your pacing for each workout.

We will also hold a heat at 8:30 p.m. on Friday evening for those who want to give the workout a go on Friday night. So stick around after the strategy session to cheer your friends on!

Note: You only need to sign up for the Friday Night Lights heat in Zen Planner if you plan to attempt the workout. No need to sign up if you plan to attend only for the strategy session or to watch the heat. 

The 8 a.m., 9 a.m. and 10 a.m. classes will be divided into heats for attempts at the open workouts. Athletes should arrive with enough time before their heat time to warm up. There will be a recommend warm-up posted and coaches on hand to answer any questions. Heats will start promptly at their posted times after a briefing on movement standards and time to set up work area before you begin your workout. Athletes should be prepared to help score for other athletes in their heat.

Athletes must pre-register for a heat in Zen Planner to participate in Friday Night Lights and Saturday classes. Athletes who do not register for class will be filtered into heats based on availability. Athletes who chose not to sign up for the Open but want to do the workout must also pre-register for a heat to participate.


In order to accommodate the Open schedule, Yoga will temporarily move to Wednesdays at 7:30 p.m. and Saturday Strength Class will be cancelled from February 27 through March 26.

Yoga and Saturday Strength Class will resume their normal schedule in April when the Open concludes.


If you are unable to attend on Friday or Saturday, athletes (who are registered for the Open) will be allowed to complete the workout on their own during normal class time outside of the Friday and Saturday time slots. These athletes must warm up with the regularly scheduled class before attempting workout. They must also secure a judge to score them. If you plan to do this, please notify the coach on duty at the beginning of class.

Athletes who do not have a judge and do not make it to regular class times will not be allowed to complete workout.


Alumni and athletes from other CrossFit gyms are more than welcome to complete open workouts at CF 312. This will be a community event and no drop in fee will be charged. We also encourage you to bring friends and family to cheer you on!

Please contact if you plan on dropping in for an open workout to register a drop-in participant for a heat.


The Spirit of the Open Award
Each week one athlete will be recognized by the CF 312 team with the Spirit of the CrossFit Open Award. This award will be given to a member who embodies the passion, drive, community, and spirit of CrossFit 312.

Top Athletes
Each week the top scoring Male and Female athletes in each division (Scaled, RX and Masters) will be recognized for their accomplishment.


The 2016 CrossFit Open will conclude with a CF 312 Party at West End Bar on Saturday, March 26 starting at 2 p.m. This party is open to friends and family of athletes.

Feel free to reach out with any additional questions. Looking forward to a great open!

Coach’s Spotlight: Big Steve Nichols

Name: Big Steve Nichols

Favorite CrossFit movement: Power Snatch

Favorite Workout Song: “Incarcerated Scarfaces” by Raekwon the Chef

Favorite Hero/Benchmark WOD: DT

Favorite Food: Buttercreme Cupcakes

What inspired you to become a CrossFit coach? The connection I get from helping an athlete manifest their potential, when they doubted themselves. It’s better than training for me.

What has been your best coaching experience so far? Seeing so many of our athletes make fitness a way of life, truly a way of life.

If you could give someone new to CrossFit just one piece of advice, what would it be? No fear.

Would you share with us your favorite tip or cue that we might find useful to use in our training? We all have our own pace. Finding your own pace is half the work to getting better.

If “YOUR NAME” was a WOD, what would it be? It would be called ‘Silverlion’.

What movement challenges you most and what are you doing to improve? Bar facing burpees are my arch enemy. I do at least 100 a week.

What CrossFit athlete do you aspire to be most like? EZ Muhammad. I very grounded man, loves his family and has publicly said that the CrossFit Open WODs don’t define him as an athlete.

7 Gym Lessons We Wish We Learned Sooner

We all have different reasons for working out.

Some of us do it as a way to relieve stress, while others do it for the community or competitive outlet CrossFit provides. Whatever your reason, we thought these 7 great gym lessons were great and like the article’s author, we wish we would have learned them sooner.

  1. Don’t earn your food in the gym
  2. You’re happier and more focused when you aren’t starving
  3. Food is the original “5-hour Energy”
  4. Most of us are not eight years old anymore, so we don’t need motivation designed for that age
  5. Naps are more useful than cupcakes
  6. Guilt helps no one, and it definitely does not help your deadlift.
  7. Life is more fun if you’re not miserable.

Read the whole article, by clicking here!

What’s Natural Beef Flavoring?

More and more of the food and drinks we have consumed over the years have been concocted in a laboratory – which we don’t think is a big shocker to anyone. Check out this great information on natural flavors from

But, exactly how are “natural flavors” made and labeled? And are they lurking in your food?

The American flavor industry is expected to earn an estimated $15.1 billion annually by 2020, an unsurprising number given that at this point, almost all processed foods (and many non-processed foods) include flavor additives. But the term “flavor additives” is deliberately vague. Companies are not required to disclose the ingredients of flavor additives if all components are considered generally recognized as safe (GRAS) by the Food and Drug Administration (FDA) — and most manufacturers decline to get into specifics. If you think of flavorings as the proverbial secret sauce, it makes sense: You would be handing competitors the keys to the tasty kingdom.

Read more from our friends at!

Photo courtesy of Lightspring/Shutterstock.

Barbells for Boobs 2015



Please join us Saturday, October 24 for a workout and community event benefiting a worthy cause.


Sign up for a heat between 8:30-11:30 a.m., and then stick around as our chili cook-off contestants go head-to-head in a fierce competition from 11-1 p.m.!

Schedule of Events

8:30 a.m.: New to CrossFit/101/CF312 Young Athlete Heat * warm-up included
9:30 a.m.: CrossFit Heat *athletes should be warmed up by  heat start time
10:30 a.m.: CrossFit Heat * athletes should be warmed up by  heat start time
11:00 a.m.: Chili Cook-off, Tailgate & Raffle

About Barbells for Boobs

Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men.  Every $80 they raise provides a mammogram for someone who was previously unable to access one.

Limited Edition Apparel

CrossFit 312 will be donating all proceeds from the limited edition Barbells for Boobs t-shirts and tanks which will be on sale during the event.

Chili Cook-off and Raffle

If you would like to participate in our Chili Cook-off or would like to donate an item to our raffle, please contact for more information.

Coconut Cashew Milk: Just 6 Ingredients!

Many of us grew up consuming dairy products, which means it is extremely difficult to reverse the trend. Check out this great coconut cashew milk from our friends at Eater. 6 ingredients and a blender is all you need to create your own at home!

Coconut Cashew Milk
Makes 32 ounces

14 ounces filtered water
14 ounces organic coconut water
1 cup raw organic cashews
1/4 teaspoon salt
1/2 teaspoon vanilla extract
squeeze of raw local honey (or other sweetener) to taste

Add all ingredients to high power blender and process for two minutes or until milk is silky and thoroughly combined. Serve.

See the full recipe from



Coach’s Spotlight – Jessica Denst


Meet our coach, Jessica Denst!


Favorite CrossFit movement:

Favorite Workout Song:
Jock Jams on Pandora – I currently get super excited over Technotronic – Move This

Favorite Hero/Benchmark WOD:
Jackie! She was my first benchmark WOD so I think I have some special feelings for her.

Favorite Food:
It’s a tie between burritos and donuts! They both hit my menu at least twice a week.

What inspired you to become a CrossFit coach?
During the time I’ve been crossfitting I have had specific coaches that I would say have inspired, pushed and molded me into a better crossfitter and overall person. They’ve helped change my life and I want to give back to others what they’ve done for me!

What has been your best coaching experience so far?
I’ve coached many classes where the athlete is coming in to try CF for the first time. Oftentimes I hear someone say they will never be able to do a pullup or a pushup but by the end of the class they are surprised and excited when they were able to do that pullup or pushup. I always tell people there is no “I can’t” because there is always a way to modify or scale anything in CrossFit.

If you could give someone new to CrossFit just one piece of advice, what would it be?
Ask questions! When I first started CF I was too scared to ask anything. If I didn’t know what a movement was I would look around the room to see what others were doing which wasn’t helping me at all. Coaches love to answer questions and it makes us better athletes when we ask! When I started asking more questions I found myself not only becoming a better athlete but enjoying CrossFit much more!

Would you share with us your favorite tip or cue that we might find useful to use in our training?
Don’t cherry pick WOD’s! If there are specific movements you dislike those are the WOD’s that should be done! I’ll be the first to admit that when I see wallballs I suddenly get “ill”! But, I always make myself do the WOD and it not only helps to increase my mental toughness but I feel awesome for pushing through!

If “YOUR NAME” was a WOD, what would it be?
The “JMarie” would be a low rep WOD consisting of double-unders, t2b, hang power cleans (not too heavy) and pistols. It also would be no longer than 10 minutes.

What movement challenges you most and what are you doing to improve?
As much as I love the snatch it is also the movement that challenges me the most. We have a love/hate relationship and I’ve spent almost a year working to improve my technique.

What CrossFit athlete do you aspire to be most like?
Valerie Volborio – When I think of big name CF athletes I think of the ones who have dedicated their lives to training daily. Oftentimes these athletes are spending hours in the gym doing multiple workouts. Valerie is a full time teacher and a mother so she only has 90 minutes a day to dedicate to CrossFit. To me that’s inspiring and motivating!