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Reminder: The goal board is up in the gym! Be sure to put your name, the goal(s) you have, and when you want to complete it! Stick to 3 months or less right now so we can keep you accountable! It can be related to diet, movements, strength, mental, etc.

Reminder: Tomorrow, Saturday, we have no 9AM free class as we're doing the BCF Fall Throwdown from 8-11AM.

REMINDER: The BCF competition is Saturday! We are featuring 3 workouts for each male and female.

This post was originally published on Crossfit Salvation’s website by Coach Kevin Hughes.

How much thought do you put into the WOD? Do you strategize your plan of attack or just wing it last minute? Lets explore a few tricks that will help improve your times, scores and ultimately your fitness… Time 1 round – If a workout includes 5 rounds, glance at the clock to see how long the first round took.

The BCF Fall Throwdown is on October 22nd, from 8-11AM! There will be a paleo-brunch afterwards!!! Bring a friend, family member, etc.