Resources, Nutrition and Mobility

Coach’s Spotlight: Adam Feltz

Adam Feltz

Favorite CrossFit movement:
Tie between Back Squat and Clean and Jerk

Favorite Workout Song:
Anything Country- if you can’t squat heavy to country music, you need to get your head right!

Favorite Hero/Benchmark WOD:
400 meter Run
30 Box Jumps
30 Wall Balls

Favorite Food:
I’m a huge fan of breakfast/brunch, some kind of hash with lots of veggies, bacon, and runny eggs.

What inspired you to become a CrossFit coach?
Before I walked into CF312 I had never lifted a barbell before, and it’s changed my life. I wanted to help people leave their comfort zone and do things they never thought were possible and create better versions of themselves. When coaching, there is an energy in the gym-people working hard and the music is turned up loud that you don’t always notice during your own workouts-so it’s a nice break from my cubicle work too.

What has been your best coaching experience so far?
Watching 312 folks crush Murph this year. Lots of first timers, amazing fast times, and I’ve never seen that many people do Murph with weight vests.

If you could give someone new to CrossFit just one piece of advice, what would it be?
Prioritize Strength! When I first started Crossfit, I wouldn’t push myself super hard during the strength portion of class to “save it” for the MetCon. When I figured that out and focused on strength almost all my benchmark times improved, I’ve come full circle and now bury myself on the strength and don’t have much left for the Metcon- that’s ok too. 

Would you share with us your favorite tip or cue that we might find useful to use in our training?You’ve probably heard me yell this during Olympic lifts. “Patience!!” During the 2 nd pull, you want to use your lats to pull the bar into your hips to set up VERTICAL hip extension. Many people rush the 2 nd pull by bringing their hips to the bar creating HORIZONTAL hip extension- so the bar swings out in front like a kettlebell swing. Staying patient, pulling the bar in till the bar is at the hip crease will keep the bar close and likely higher, which is key as the weight gets heavy.

Also, Patience in the catch/landing position of a jerk or snatch. If you are wobbling off balance and rush to stand it up, you’ll likely drop the weight. Instead, pause in the catch position and regain control- then stand.

If “ADAM” was a WOD, what would it be?
50-40- 30-20- 10
Double Unders
Wall Balls
*250m run with 65# sandbag between rounds

What movement challenges you most and what are you doing to improve?
Overhead Squat/Snatch lag significantly behind other lifts. The strength and technique is there, but struggling to stay committed to improve hip and scapular mobility.

What CrossFit athlete do you aspire to be most like?
Matt Chan. Besides being an incredible athlete, he always puts his wife, friends, and athletes before himself and he uses his fitness for fun outside the gym (hunting/cycling/chopping firewood). I try my best to do the same.

Coach’s Spotlight: Jess Seveska

Jess Seveska

Favorite CrossFit movement:
Hang power cleans/Clean & Jerk

Favorite Workout Song:
Rack City – Tyga

Favorite Hero/Benchmark WOD:
Hero – “The Seven”
Benchmark – Isabel

Favorite Food:
Gluten free pizza

What inspired you to become a CrossFit coach?
I really love crossfit and it quickly became something I wanted to pursue. I started out in a thick green band for pull-up assistance and had never picked up a barbell, but I had coaches that understood my strengths and found the best ways to teach me to be a better athlete. I wanted to be able to do the same thing for other people.

What has been your best coaching experience so far?
It’s hard to choose a single experience but there are a few things that specifically stand out – helping people get their first pullup and muscle up, and being able to breakdown technique in a way that results in an athlete finally hitting a goal they’ve been working on…. like kipping their MU’s 🙂 I have to say though, that my favorite coaching experience is getting feedback from our members. It’s really exciting when someone lets me know I helped them, gave them a good cue or just thanks me for a great class.

If you could give someone new to CrossFit just one piece of advice, what would it be?
Don’t get discouraged! When you’re just starting out there are so many things you feel like you can’t do, and words and acronyms you don’t know. Crossfit is a sport and it takes time to progress. Our community is full of athletes of all different performance levels, but we all started out in the same shoes. No one outside of Crossift knows what AMRAP means!

Would you share with us your favorite tip or cue that we might find useful to use in our training?
Butt back. I can’t use it enough when trying to teach snatch and clean technique. A lot of times people will press the bar out overhead or come forward in the hips and chest in order to get themselves under the bar. Once you understand how to drop under the bar with the butt back and weight in the heels – basically in a quarter squat – you become so much more efficient in the movement.
Also, mobility is SO important! Always work on your mobility. Every day.

If “Jess” was a WOD, what would it be?
9 min AMRAP:
30 Double unders
4 Bar Muscle Ups
5 Hang power cleans

What movement challenges you most and what are you doing to improve?
Ring Dips and consecutive muscle ups – No matter what I do, ring dips are so hard for me. I am always trying to build strength by working on pushups, static holds, and dip negatives. The hardest part of the Muscle up for me is getting out of the dip.

What CrossFit athlete do you aspire to be most like?
The first person who comes to mind is Annie T. She’s awesome. She has been doing crossfit for years and has gone through injuries, wins, losses, brutal workouts and always has a smile on her face. I love that she loves what she gets to do. During the Granite Games last year I rode an airdyne next to her for a few mins…she is the nicest human ever. I almost died warming up because I didn’t want to look like a wimp in front of her haha.

2016 Granite Games

CrossFit 312 just created our Granite Games Community for the 2016 season, and we want you to join us! The Granite Games Online Qualifier kicks off June 9th, and we need you to represent our awesome community!


Why sign up? You mean, aside from the chance to do four awesome workouts with your friends? By joining our online community, you’re increasing CF 312’s odds of winning some really awesome improvements for our facility AND the ability to qualify a community team for the 2016 Granite Games.

What are the Granite Games?

The Granite Games is a CrossFit competition beginning with a qualifying round of workouts (similar to the CrossFit Games Open.) Top individual and team finishers from the qualifier are invited to compete at the Granite Games in Minneapolis on September 9-11, 2016.

Are the Granite Games for you?

Anyone is welcome to participate. The Granite Games has RX, masters and scaled levels, and each week both communities and individuals are eligible to receive prizes ranging from equipment for our gym to prizes for individuals like jump ropes and Kill Cliff.

What’s the cost?

$25 per athlete, paid directly to the Granite Games when you sign up.

When will the workouts take place?

Starting June 9th and running for four weeks, the Granite Games workouts will be programmed for every class on Friday. If you can’t attend a Friday class, you can make it up during Thursday or Sunday open gym hours.

Interested in competing on the Community Team?

The top 2 male and 2 female athletes from CrossFit 312 may be invited to represent our gym and compete at the Granite Games in Minneapolis on September 11-13, 2016. (Pending qualifying scores.) If CrossFit 312 doesn’t qualify a Community Team and you would still like to compete in Minnesota, you can register as a Team of 3 once the Qualifier has been completed. However, you must sign-up and participate in the Qualifier to register a Team of 3 in Minnesota.

Ok, I’m in, how do I sign up?

Sign up now to help our community crush the Online Qualifier! Make sure to select ‘CrossFit 312’ as your community. The deadline to register is June 13th.

More information on the Granite Games can be found here.

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!