The CrossFit Games Open 2017



That’s right people, it’s almost that time again – time to put your training to the test in the CrossFit Games Open!  The Open is the first stop on the road to The CrossFit Games.  The top athletes in the Open will move onto the Regionals and the best at Regionals will move on from there to The CrossFit Games.  The Open consists of 1 event/workout per week for 5 weeks.    Anyone can participate in the Open as there are multiple age divisions as well as a scaled leaderboard, so it really is inclusive and fun for all athletes of all abilities. 


During the Open, our Saturday morning workouts will be the Open events.  Like prior years, we’ll do these as a group in heats and be officially judged for standards.  It becomes an exciting atmosphere and you’ll push yourself to your true potential with the camaraderie and energy from our community.  As you know, these are workouts we test throughout the year repeatedly, so it’s a great time to set a benchmark for yourself.  CrossFit is competitive and that’s why we get so strong and fit – not from competing with others, but from competing with ourselves and always pushing to get better than yesterday.  Competing in the Open, you will test your limits, expose weaknesses that you can work on, and also find out what your strengths are. 


Registration for the 2017 Open begins January 12 and costs only $20 to get your name on the leaderboard.


Schedule of Events: 

17.1: February 23 - 27
17.2: March 2 - 6
17.3: March 9 - 13
17.4: March 16 - 20
17.5: March 23 – 27


We’ll be streaming the Open announcement per usual each Thursday night at 8 pm during the Open, so come hang out and watch the pros demo the workout.



The work's been mostly done.  Now, the next 6-ish weeks, focus on cycling lighter weights on the barbell, efficient movement and technique, and getting your conditioning in check.  Don't forget that nutrition makes a major difference in performance and the way you feel and move, so join our upcoming nutrition challenge!

We will be holding some mini clinics on Saturday mornings to focus on skill work leading up to the Open.  Stay tuned for more info on that coming soon!


And how to actually achieve the goals you set this year

Reading time:  5-7 minutes

Hey, it's 2017!  We're off to a fresh start again and we challenge you to make the most of it.

There seem to be two schools of thought in regard to New Year Resolutions.  

Some people say that you shouldn't wait until the New Year, or a Monday, or until that stressful time has passed by to start to make a change and work toward it.  If you really want it, you'll start now.  

Other people say the New Year is the perfect time to really start fresh and set your goals.  

Is either of these really right or wrong?  Strive to be the type of person who goes after the things they want to accomplish.  Take imperfect action.  Go before you're ready because you'll never just magically become ready.  But why not also take advantage of that clean slate feeling the New Year brings?  This is a perfect time to set some must-do goals for the year ahead. 

So, sit down and think about what you’d like to accomplish this year, and make a plan!

The biggest tip we have for successful goal-setting is to specifically plan how you will achieve said goal.  

Here is a list of steps to take when creating your plan:

Record all this by using a planner or notebook to keep track of your progress.  


1. Decide on and write down the goal.  

2. Write down smaller, stepping stone goals that will lead you to achieving that ultimate goal.  The more details you write down, the more likely you are to stick to the plan.  Just write it down.  It won’t get done if it stays a thought in your mind. 

3. Write down dates to give yourself deadlines.

4. Write the actions you will take each day, week or month to achieve your goal. 

Check off each action you take toward reaching your goal.  The small actions you take become your new habits.   Stay committed to this process and hold yourself accountable.  Once something is a habit, you stay consistent with it.  That consistency will deliver you to completing your ultimate goal.  So take some time to really think about and write down your plan.  Become an action-taker right now. 

Not sure where to start?

Here are 30 resolution ideas for both fitness newbies and active people:

1.   Get a CrossFit membership.  Seriously.  The reason you stop going to the gym the second week of January is because the treadmill gets boring and you have no idea what else to do in there.   At CrossFit, you get daily instruction and programming, support from likeminded people, and actual results in your fitness, strength and physique.  A month of unlimited classes costs less than 2 personal training sessions.  And it’s fun!  If you’re already doing CrossFit, tell someone else why they need to try it. 

2.   Get your first pull-up.

3.   Squat 1.5x bodyweight.

4.   Deadlift double bodyweight.

5.   Take better control of your health by taking care of your body through exercise, eating a nutritious diet, stress management, stretching, moving more, etc.  

6.   Work to live; don’t live to work. 

7.   Hold a plank for 2 minutes. 

8.   Put down the phone or tablet and read more books. 

9.   Get 1 g protein per lb. bodyweight each day.

10.                Stop doing trendy diets that have a name or restrict entire food groups.

11.                Take your fitness outside the gym. 

12.                 Practice handstands or handstand walking.

13.                Spend 10 minutes 3x/week playing on the gymnastics rings or crawling on the floor. 

14.                Drink. More. Water.

15.                Start preparing your meals instead of grabbing what’s convenient. 

16.                Take your warm-ups and cool-downs seriously.  Execute them well.  Pretend they’re going on the leaderboard. 

17.                Eat 2-3 fist-sized portions of vegetables with every meal.  

18.                Meditate and practice diaphragmatic breathing. 

19.                Do 25 unbroken chest-to-floor pushups. 

20.              Learn how to do pistols.

21.                Do 100 unbroken double unders. 

22.               Get a standing desk. 

23.                Practice the splits.

24.                Start writing in a journal.

25.                Have a more positive attitude. 

26.                Squat your bodyweight for a set of 10 reps. 

27.                Move with integrity.  Make all your repetitions look textbook.  

28.                Drink less alcohol.

29.                Save this list and add to it. 

30.                Quit saying “I will” and start saying “I am.” 

Nod to a Local Community Member


We wanted to write up a post to say congratulations to one of our CFB community members on his recent promotion as part of the Rhode Island State Police. Lieutenant Colonel Joseph Philbin is in charge of the Detective Bureau and Administrative Bureau of the division.  We want to say thank you for his many years of service to our local Rhode Island community, and we're proud to have him as well as his wife, Kari, on board at CFB.  So thanks Joe, and congratulations!

You can read more about Joe and rest of the command staff of Rhode Island State Police on their website here  

December Newsletter

Hope everyone had a great kickoff to the holiday season with a Thanksgiving feast!

First off, we want to say great job and congratulations to the CFB athletes who went out and took on some local CrossFit competitions, road races and the Spartan Race in November! Keep getting out there and smashing goals!


Amanda is now offering nutrition coaching to help you reach your strength, performance and/or physique goals.  Stop by the front desk for info, pricing and to arrange a consult!


We hope to see everyone at our Christmas Luau on December 10!  There will be plenty of Polynesian style foods, drinks and good times.  Hopefully Dave Robert will come through with all the games again! (hint hint Dave).  Feel free to bring a guest!

'Tis the season to have some fun! All through December, we're going to be playing a game.  Each day when you come into the box, take a SELFIE with the whiteboard.  Then, share it on Facebook/Instagram with hashtag #cfbdecemberchallenge and make sure to tag CrossFit Banana! For every selfie you post, you'll get a point! We'll also be throwing out some random bonus challenges to get more points.  We'll be putting together an awesome prize pack of goodies for the person with the MOST POINTS at the end!

If you don't use social media, you can submit your photo via email to

We announced this week that we're hosting Travis Cooper (3x National Champion, 2x Pan Am Medalist, 3x World Team Member) here for a weightlifting seminar Saturday, January 7.  This is going to be a pretty solid event to kick off the New Year.  It'll be a morning packed with learning and getting stronger.  Don't miss your chance to get tickets because the invites are going in the mail.  This event WILL sell out.  We hope our own community takes advantage of the opportunity first!  For tickets, click here and be sure to use code "bunch25" at checkout to get the CFB member price. 


Are you following us on Instagram? Check us out there to see all the happenings! 


Last thing,

Regardless of pigment of skin, ethnicity, religion, occupation or opinion...


See you in January when we'll be celebrating our 3 year anniversary! :)