Seek to understand:

CHANGES TO 2015 SEASON RELEASED 2015 click here

There are new scaled divisions for all ages and new category for 14-17 year old





Nutrition Challenge: Monday, January 5th, 2015 we invite you to begin a 30 day Nutrition Challenge.

Jen Lawrence did such a great job leading us in our Fall nutrition challenge we’ve asked her to come back.  Jen is a wealth on information when it comes to nutrition and this challenge will offer new insight and new meeting topics.

If you’re not sure if this challenge is for you, take a look at the following documents to help you make your decision.

CFS Winter Paleo Challenge

Paleo 101 – What to Eat

Paleo Challenge Rules

Paleo Challenge Meeting Outline

To register for this challenge click here.


BRO DOWN: MEN ONLY Friday, January 16th @ 5:30 PM (No 6:30 pm WOD)


  • Gather 5:30 pm for warm up etc.
  • First WOD at 6:30 pm latest.

Any and all male CrossFit athletes are invited to join us at CFS for a BRO Down. This is open to CFS athletes (of any experience level) and CrossFit Experienced athletes from other boxes.  There is no fee and no class deduction. This is an opportunity for the CFS brothers to bond.  There will be 2-3 mini wods for teams of 3 designed once we know how many athletes we have.  The wods will be short and anyone can participate, scaling is allowed.
This is not a competition.  Just a fun night of working out. After the wods we can socialize.

Please sign up by Wednesday, January 14th, @ 6:30 pm: Click Here: 60 athlete Cap

Extenuating circumstances contact Glenn.

  • Adult Waiver: Click here  Print and fill out before arrival for any 1st time visitors

Calling any Bro who wants to step up and be in charge of designing WODS or responsible for making teams and helping run the show the night of the Bro Down. Contact Glenn if you’re interested.

All Teams of 3 and WODS to be announced by Friday afternoon and subject to change that night


Girls Night Out: WOMEN ONLY Saturday, January 17th @ 5:30 PM

Girls Night Out

Any and all female CrossFit athletes are invited to join us at CFS for a Girls Night Out on Saturday, January 17th at 5:30pm

Please ask your friends from other boxes to join us!

We will be wodding in teams of 3 doing 2 or 3 mini-WODs.  The workouts will be set once we know how many athletes we have.

Anyone can participate, scaling is allowed.

This is not a competition.  Just a fun night of working out.

Please sign up by Wednesday, January 14th so that we can make teams.  If you are not a member of CFS please make sure you enter your phone number and email so that we can contact you if we need to.

Sign up: Click Here 60 athlete Cap

Extenuating circumstances contact Linda.

  • Adult Waiver: Click here  Print and fill out before arrival for any 1st time visitors

East Coast Championships in Boston Jan 24th – 25th. GET TICKETS


Spartan Race 3 Mile Sprint: 8-29-15 Saturday



CFS has formed a team for the Spartan Race on Saturday, August 29th.  We want to do this with you!

The Spartan Race  has become an epic adventure race. There are several levels (SPRINT, SUPER, BEAST AND TRIFECTA). We figured a 3 mile SPRINT would be a great bonding event for CFS and doable for everyone and challenging as well.  Philosophically CrossFit is designed to train you for “real life” or at least to apply to recreation and sport. The Spartan series is a great application to test your fitness at all levels.

Corssfit pyramid

Having a GOAL can get you juiced up to train with a new intensity that many of you have experienced with a variety of goals such as, the CrossFit Opens, Marathons, local throw downs and the like. Some of you have been with us through the RUCKUS or even FESTIVUS and know how awesome a group event can be. If you follow the instructions below we all get to begin the race together and finish as a team. This SPARTAN race is the weekend before Labor Day weekend.  It’s far enough away for anyone to train for it.


Boston Sprint Registration:

We want to create a community event and encourage you to choose Saturday, August 29th


CHOOSE START TIME: 11:15am -12:45pm

Cost with afternoon start time and insurance totals $81.03 if you sign up asap.

Note: As of January 5th the event is half full.


Location: Carter & Stevens Farm, 500 West St Barre, MA 01005

Distance: 3+ mile race

Parking: $10 per car, cash only

Spectators: $25 online. $30 onsite (CASH ONLY).


Two age groups – Junior Varsity kids aged 4-7 and Varsity kids aged 8-13

Varsity Spartan | 1 mile
Varsity Spartan Start Times: 10am, 11am, 12pm, and 2pm

Jr Varsity Spartan | 0.5 miles
Junior Varsity Spartan Start Times: 10:30am, 11:30am, 12:30pm, and 2:30pm

$25 online. $30 onsite (CASH ONLY).

Registration: Registrations are final. No refunds.


The minimum age to race a full Spartan Race is 14. 13-year-olds are allowed to run the full adult race but must remain with a guardian for the entirety of the race.

Get Ready for Race Day & Other Ways to #SpartanUp:

Free Spartan Workouts: Check the schedule for a 2 hour workout coming to a city near you.
Book your Travel HereTake advantage of discounted rates and stay where the Spartan Race Staff stays.
Meet the Spartan Community: Join the Spartan Facebook page and meet your fellow racers.
Reebok All-Terrain SeriesBe unstoppable on the course with sneakers that can handle the water and mud.
Gear Up for Race Day with Spartan swag.
Order Spartan Up! Read how it all began from Spartan Race Founder, Joe De Sena.

 Start times will be posted on the Boston Spartan Sprint event page approximately 10 days prior to race day. For all other pre-race, race day, or post-race related questions, please visit our FAQ page.




Many athletes might be new to CrossFit or the idea of taking Whey Protein as an aid in proper fueling and recovery. Below is a Q&A that covers a lot of the basics, answering many of the general questions that your male and female athletes have. This information below is also available here.

Will at SFH our goal is to utilize the mechanism-based science approach to create clean products and teach the general public, healthcare professional and aspiring athlete that there is a company dedicated to impact everyday well-being and nutrition.