Category Archives: Uncategorized

Monday – April 4, 2016

Just a quick update on some programming format changes we are starting this week.  As you all know we typically post a few days every week with some options for extra credit.  We are keeping the extra credit, but changing how we post it.  Starting today we will post 3 extra credit workouts every Monday.  We do not expect you to do all 3 on Monday.  What we hope you will do is look them over, and if you are interested in a little extra work, then you can fit them into your weekly training when and where they work best for you.


One extra credit workout every week will be geared towards trunk/midline strength & stability.  This is an area everyone needs to improve in.  I still don’t think I have ever seen anyone in our gym fail a heavy back squat with perfect posture because their legs just weren’t strong enough.  The midline or trunk is almost always what breaks down first from both heavy loads and from fatigue during a WOD.


One extra credit workout per week will be geared towards building work capacity & conditioning.  Sometimes this will be short max effort intervals to work on lactic acid buffering, sometimes it will be long and low intensity to focus on building a better aerobic base, and sometimes it will be something in between.

Anchorman Curls

And finally, one extra credit workout per week will be a straight up Jacked & Tan bro sesh.  You spend hours per week training, and we think you should look like you train when you are in your short sleeves and tank tops this spring & summer.

Wednesday, March 9, 2016


Its official!! We are so excited to announce that we will be opening CrossFit Singletrack in Fruita on April 1st! We will be hosting an open house on April 1st & 2nd and classes will begin on April 4th.  What does this mean for our current CFJ members? Well, if you intend to stay at CFJ then this has no direct impact on you.  We will still be offering the same classes and top-notch coaching that you guys have come to know and love.  However, if you are interesting in switching membership to our Fruita location then you need to get with Amber in order to do so.  In addition, we will be offering a “dual membership” option that allows members to utilize either location as they choose.   This option will be available for $20/month in addition to your regular membership dues.  Dual membership can be done on a month-to-month basis so members can add or take this option away as needed.  Should you decide to take advantage of the Fruita location, rest assured that you will be in good hands.  Coach Kevin O and Coach Amy  will be leading the way on coaching and other CFJ coaches will “guest coach” as their schedules allow.  Don’t worry………. Kevin & Amy will still show their pretty faces at CFJ :) The programming will come from Dr Evil himself, Coach Kirk so it is sure to be on point! Pricing will mirror what we currently have at CFJ, to include unlimited memberships, family rates, and punch cards. We are still hard at work making our new location awesome but if you’re in the area feel free to stop by and peek in the windows (145 N Mesa St Unit A Fruita)! We are so excited for this new adventure and we look forward to any questions or feedback you guys may have.  Please feel free to get with Cody, Matt, or Amber at any time!

Oh yea…… and be sure to tell Dale “nice job” on the awesome new logo!! She put in a lot of time to ensure it was exactly what we were looking for :)

Thursday, February 25, 2016

coming soon

As some of you may have heard by now, Cody, Matt and I (Amber) have been busy working behind the scenes as we embark on a new endeavor.  The lease has been signed, the equipment is ordered, and a name is in the works.  We are…..(drumroll please)…..OPENING A SECOND LOCATION!!! :) We are hopeful to open the doors to our new Fruita location on April 1st.  This will not change the day-to-day operations of CrossFit Junction and current members will be given options to switch to and/or drop in to the Fruita location.  We will be releasing more details as we get closer but we wanted to let you guys know that this exciting adventure is on the horizon.  If you have any questions please let Cody, Matt, or myself know.  We are ready and excited to see where this adventure takes us!

Thursday – February 11, 2016


You may have noticed the new banner on the CFJ website for ROMWOD, it is there because we signed up to be an affiliate partner with ROMWOD.  For those of you not familiar with ROMWOD, they publish a guided video program on their website that is designed to be used as a daily mobility/recovery tool.  Their program is based on Yin Yoga, and utilizes long passive holds and structured breathing techniques to help increase your mobility and range of motion in all your major joints.

Coach Kirk first brought the ROMWOD program to our attention several months ago, he had been following and had noticed some significant improvements in his mobility and positioning during workouts.  Since he started spreading the word several other coaches and members have given it a try, and everyone who did it consistently noticed positive results.  So we made the decision to become an official ROMWOD affiliate.


ROMWOD is a different approach to mobility training than Kelly Starrett’s MobilityWOD.  With ROMWOD you wont get any of the soft tissue manipulation (lacrosse ball, foam roller, voodoo floss) that is the backbone of MobilityWOD.  However you will get a daily routine that you can do anywhere and it does not require any equipment.  We recognize that the majority of our members would benefit from some additional daily mobility work; but most do not have bands, rollers, balls, boxes, or any of the other equipment you may need for soft tissue manipulation at home.  ROMWOD can be done in the gym or at home, and they literally require zero pieces of equipment, just your body and some floor space.  You can easily access the workouts from any device (phone, tablet, computer, etc.) with internet access.


Interested in giving it a try?  You can sign up and create an account by clicking on the ROMWOD banner on the left hand side of the CFJ website.  Select CFJ as your box when you create your account and you get a 14 day free trial, an upgrade from the standard 7 day trial.  Not sure you need/want a daily routine?  Maybe interested in 2-3 times a week, but need a class setting to help hold you accountable?  Then let us know on Facebook or by commenting on this post on the website.  As a ROMWOD Affiliate we have the rights to use their programs and workouts to run “ROMWOD” classes in the gym, and if there is enough interest/demand it is something we would look into.