wichita 316 crossfit
 

Sept 9 Nutrition Seminar at 11am

At 11am this Saturday, Sept 9, Chris Stang and I will be hosting a nutrition seminar. We’ll share some knowledge, answer questions and talk about how we can help you reach your goals moving forward. This will be worth your time. And if you want to reach your summer goals then yo
Continue Reading →

Gym Closed Sunday 1-15-2017

We’re preemptively closing the gym tomorrow in anticipation of the ice storm. Regular hours will start back up on Monday.
Continue Reading →

12/24 – Open Gym 10-Noon

There will be no 9/10 am classes this Saturday. We will have open gym from 10-noon. Closed Sunday
Continue Reading →

Is Your Actual Weakness a Lack of Honest Self-Assessment?

As Coach Craig once said – “Are you getting better or are you getting by”? I think that’s a good question to ponder for everyone reading this. CrossFit is a general physical preparedness program (GPP) and if you show up regularly and do the workouts with convic
Continue Reading →

Anniversary and End of the Open Party

The Open is over and while it can be punishing it also is a great test of your fitness. No doubt you all found things you can improve so let’s get to it! But first, we’re going to celebrate another year at 316 so come on in this Friday, April 1, at 630pm (630 class cancell
Continue Reading →

The 2016 CrossFit Open

The Open is the beginning of a global competition that culminates at the CrossFit Games where they name the fittest on earth. It’s one workout a week for 5 weeks done in the gym. I’ll save you the suspense – you’re not going to be on ESPN just as running a 5K w
Continue Reading →

12/24 Open Gym – No 6AM

Just a reminder that we will have open gym tomorrow (12/24) from 10-noon and no 6AM class. Come in and do the 12 days of Christmas WOD!
Continue Reading →

Squatember

The new strength template will have a large dose of squats. The volume is down but the intensity is high. The idea is to rotate between front squat and back squat on successive training days. Each day, you’ll work up to a heavy single that is at least 90% of your 1 rep max. If t
Continue Reading →

A Proven and Simple Approach to Losing Body Fat

I know many of you have body composition and fat loss goals. Coming to the gym and working hard is a step in the right direction but there’s a lot of stuff going on outside of the gym we have to address as well. About once a year I’ll go through a 4-6 week period where I&#
Continue Reading →

Max Week! 2015-06-29

Max time is here and this week provides you an opportunity to find out all the gainz you’ve been making. There are two parts to this – one is a reduction in volume and the second is a test to see where you are which will help define the working weights for the next cycle.
Continue Reading →