CrossFit Country Blog

Check here for updates, news and information regarding anything CrossFit Country. From nutrition information to events, its all here!

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    Setting Effective Fitness Goals for a Crossfit Lifestyle

    When considering the right way to get your body in shape, it is important to set the right fitness goals to have a clear plan that will make a difference. There are three main components in setting your goals: Diet, Lifestyle and Workout Regimen. These three components will help shape your goals and give you

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    From Paleo to Primal: Choosing the Right Diet for Your CrossFit Body

    CrossFit athletes, like those involved in other activities, have learned that the best performance comes by taking a multi­pronged approach to their health through training, diet, and lifestyle choices. Training is the most intensive, and can take several hours per week of direct effort while other aspects like getting enough sleep are additions to a

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    A CrossFit Lifestyle for a Winning Body

    With so much emphasis on weight loss, diet, and a healthy lifestyle, it comes as no surprise that the weight loss and fitness industry is worth more than a billion dollars. The presence of fad diets, meal replacement shakes and exercise programs are utterly ubiquitous. Finding a routine that truly works, and has sustainability, is

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    Athlete of the Month

    LIZ CAFARO 47 years old Mother of 3 WHAT IS YOUR FAVORITE THING ABOUT TRIMETRX? It is hard to pick just one thing about TRIMETRX and call it my favorite. I love the facility and the coaches, but most of all, I have to say I love the community. The intense workouts are always just

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    Portion Control Guide

    Counting calories, specialized diets, and juice cleanses are all great ways to keep track of how much you are eating, but they aren’t always easy to follow. With our Portion Control Guide you always have the power of your health in your hands…literally. Click Here To Download The Portion Control Guide

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    Why Athletes Benefit From Incorporating CrossFit In Their Workout Routine

    Crossfit and athletic sports have been a controversial combination since its inception. However, after more than a decade of individuals turning to Crossfit for life-changing results, athletes are also jumping on board and finding that the strength and conditioning program can help them develop longevity in their sport. Some argue that Crossfit is too risky

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    Less Bar, More Barbell: Replacing Alcohol with Workouts Aids Your Health and Fitness Goals

    Crossfit enthusiasts like yourself likely know about the benefits of barbells and exercise on your health. Fewer people focus on the harmful effects of a night out at the bar. A night of drinking lowers your fitness productivity and harms your health more than you may think, and the repercussions can last you more than

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    Building a better YOU, by building a better US

    Building Yourself. A community. A club. A party. An association. Any group of people who share a common value or belief.  I’m sure you are a part of several groups.  Maybe too many to keep track of.  For these groups and these people, you gladly sacrifice TIME, ENERGY, MONEY, and other resources to join said

  • Friday, June 12th

    Warm- Up: 3 Rnds 8 KBSDP, 10 V-Ups, :20 L-Sit Hold Strength: Deadlift wendler week 2 WOD: “………..” 5 RNDs 12 Box Jumps 8 Dips 15 Cal Row

  • Monday, June 1st

    Warm-Up: 200m Run then 3RNDS 15 Jumping Lunges, 6 Deficit Push Ups, 10 Sit Ups Skill: Wendler Back Squats 85% Week WOD: “The Count” AMRAP 10 (3,3,6,6,9,9…) Lateral Bar Hop Burpees Power Cleans (135/95)

  • Wedneaday, May 27th

    Warm-Up: 3 RNDs 8 Alt DB Snatch, 8 Squat Jumps, 1min High Plank Skill: Wendler Deload (same as above) then 12 min to EST. 5RM Push Press WOD: “Mac Truck” AMRAP 8 11 Thrusters 11 Box Jumps

  • Saturday, May 16th

    In teams of two while one partner is running 400m at all times and the other working inside; complete as many rounds/ reps in 24 mins of: 5 Power Cleans (115/75) 8 burpee bar hops

  • Friday, May 15th

    Warm Up: 3 RNDS 8 BB RDLs, 5 BB High Pulls, 8 BB Good Mornings Skill: Deadlifts WOD: “Why Burpees?” 3 x 3min AMRAPs AMRAP 1: 15 KBS 10 Burpees rest 60 sec between rounds; pick up where you left off

  • Wednesday, April 15th

    Pre-Wod: 50 Lateral Hops, 50 Hollow Rocks, 50 MNT Climbers (6min Cap) Skill: Wendler week two Press every 2 min complete a set WOD: “Double Vision” 18 MIN AMRAP for TOTAL REPS 50 Double Unders 30 Ball Slams 20 V-Ups 10 KBSDHP

  • Monday, October 13th

    “Jump and Run” 12-14-16-14-12 Box Jumps (20/24) 11-13-15-13-11 KB Swings (35/53) 10-12-14-12-10 Wtd Sit Ups (use KB) 100-200-400-200-100 Run

  • Monday, October 6th

    Monday: "Power of Love" 4 RFT 400 m run 25 wall balls 30 DUs

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    Rowing: No, It’s Not Like Canoeing.

    There isn’t really a good understanding of my sport in the great US of A.  This is interesting because rowing is one of the traditional American sports.  No, I’m not kidding – the results of the IRA national championship were nationally published on the front page of newspapers.  However, this was also when bicycles had

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    Paleo Persuasion: Extinction

    By: Coach Jason Philyaw The Data: Recently 73 members at Crossfit Country embarked on a journey, back in time…if you will.  6 weeks of Lean meats, poultry, or fish; fruits and vegetables; nuts and seeds; little starch and no sugar. Well, for the majority of the clients that is. Here’s the data we collected from

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    Prep Work

    Prep Work It is the end of your training week. You’re feeling tired and beat up from some tough training sessions, you’re behind on calories, and you need sleep.  Lucky for you, we are giving you a chance to get ahead this weekend, before you attempt the latest Crossfit Games-Open workout on Monday, 3/10. 1)

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    CrossFit Country’s Throwback Throwdown

    REGISTER FOR THE THROWBACK THROWDOWN The event will be on May 3rd. The competition will be held in 4-person teams consisting of two men and two women. The event is open to ALL CROSSFITTERS Everywhere. Standards and WOD Updates, and more info will follow. EVENT SCHEDULE: Athletes and Judges need to be at the facility