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John is trading in his Harley for this beauty…Might have to get a new tattoo 

DJ Quick or Angelo or Jimmy – which one is it?

Happy Faces!!!

Southington CrossFit Blog – Dr. Hawley’s Health Corner

Foam Rolling – What is it and Why is it important?

The amount of exercise and pounding that your body takes during a typical week of CrossFit makes daily and weekly maintenance on your body a necessity.  This can include anything from a visit to your local chiropractor, massage therapist or physical therapist but also includes stretching and “self myofacial treatment”.  One of the best “self treatments” that you can do is foam rolling.  This is a very simple technique and one that can work wonders to not only decrease soreness but also increase range of motion.  

The benefits of foam rolling are largely based on the idea of ridding the body of trigger points, adhesions and “fascial” tightness.  Fascia is a thin layer of connective tissue that lies on top of the muscles in your body and can become tight with exercise.  Once tight your muscles are no longer able to perform at full capacity impacting your 1RM.  The main point is that you want to find the sorest spot on the muscle you are rolling and stay on that spot for 15-30 seconds.  This causes a compressive force on the “trigger point” then when released causes increased blood flow to the area and ridding the body of that trigger point.  This should be done up and down the muscle – but be sure to not spend more than 5 minutes per muscle.  If you are doing it right you will be more than happy to stop at 5 minutes!  Anything more than this can cause more harm than good.
Foam rolling is best used for the large muscles of the body and we will explain the most popular muscles below:
Upper / Mid / Lower back – Start lying on the foam roller perpendicular to your body just above your hips.  From here roll the foam roller up your back towards your shoulders.  Go slow – it’s probably going to get really sore around your mid back.  Find a spot where it’s sore and stay there for 15-30 seconds and you will feel the muscles relax.  Continue as needed.
Gluteus Max. – When you have spent enough time on your back now start working on your glutes.  For this position the foam roller underneath one of your butts and lay on that side (somewhere between flat on your back and completely on your side).  Again work on the entire muscle and find those sore spots!!
Piriformis – After the glutes are done stay is that position but this time place your foot on top of the other knee.  The foot you are placing is the same side that the foam roller is on.  Work on the sore spots.
Hamstrings – From here straighten both of your legs and “sit” on the foam roller.  Roll from your butt down to just above your knees – again stopping at the sore spots.
IT Band – This will most likely be the least enjoyable part!  Lie directly on your side and roll from the top of your hip bones down to just above your knee.
If you run through that series a couple times a week you will be sure to catch many of the trigger points and adhesions that will cause you trouble down the road.  In my opinion it is better to run through at any time BUT before a workout.  Extensive soft tissue work on muscles has been shown to slightly decrease their maximal strength output.  If you want to foam roll before a workout do a less intense and shorter version of the above series.
Everyone should own a foam roller and they are very easy to find.  A quick Amazon search will pull up many choices – go for the high density or molded foam roller.  These will be a little firmer but will not lose their shape over time.  I also prefer the 36” product versus the smaller ones as I think they are a little easier to use.

Happy Foam Rolling!!


1st Annual CT’s Fittest, Fastest, Freakiest Athlete Throwdown
Saturday, January 19, 2013 from 9:00 to 4:00  

Join the team at Southington CrossFit on Saturday, January 19th, 2013 for a competition designed to find the fittest Male & Female (Rx’d and Scaled) around.  All participants will be performing 3 WOD’s with the top 5 in each category moving on to the 4th (final) WOD.  These WOD’s are guaranteed to test all aspects of fitness and will be a great test / competition to get you primed for The Open.

Divisions will be:

  • Male / Female
  • RX’d / Scaled
  • T-Shirt for all Registrants
  • Cash prizes for Top Athletes in each category

    First three workouts will be live on 1/1/13.

Pre-Registration Only!  There will be no day of registrations. Registration closes at 5pm (EST) on January 18th.

Check-in will be at 8:00am with the compeition starting at 9:00am.

On Ramp


The “Leave Comment A Tab” is Finally Working……So leave your comments, we would love to hear from you!

We haven’t seen Victor and Kasia around the gym lately and its because they are taking a tour of Nepal and Kathmandu Valley before they begin their hike to the base camp of Mount Everest, how cool is this!!!!  We can follow them on FB – Kasia Trapszo and Victor Yelevich – We are so happy for you both and cant wait to see more photos!


Holiday Class Schedule
Friday Classes ONLY 7am, 9am, 12:30, 4:30, 5:30, 6:30 (on ramp)
Saturday – Back to normal.

Dominic Back Squating 405

We received a great email from Tony and I just had to share it with everyone – Thanks Tony, its so nice to hear these awesome experiences!  It really proves what kind of athletes we have at SCF….

I went on vacation two weeks ago, with plans to visit a CrossFit affiliate in the area.  Let me preface this story with the fact that at our box, my times/scores are average compared to some of the athletes that are in the classes in Southington.  I have only been involved in CrossFit for six months and my visit to another box was an eye opener.  
On vacation I ended up visiting two affiliates, attending two classes at each one. The facilities were great and the coaches were excellent. One opened up in 2005 and the other in 2011. I was nervous during the visits, because I did not know what to expect and I was just hoping to keep up with everyone during the WODs. The eye opening part was the performance level of the athletes at these affiliates. Each class had about fifteen people. In all four classes almost all the athletes were scaling down the WODs. I was able to rx all of the WODs and I consider myself a mediocre crossfitter at best. One of the WODs involved deadlifts and ring dips and only one member was able to do ring dips without band assistance. There were guys there bigger than me and appeared stronger than me but yet I was able to go heavier than them on my lifts and perform at a higher level.  Katy attended one of the workouts with me and she can attest to the aforementioned comment.  Katy also added that she did not even break a sweat because the WOD was so easy.  There were many similar examples I can write, but that is not the point of this blog. 
I was just amazed on how our athletes compare to athletes from other boxes. I attribute our high level of performance to our coaches but most of all to the hard work and dedication of our athletes. The most important person to acknowledge for why we excel is our mad workout scientist, Matt. Matt designs our daily workout routines, which not only have ultimate goals in mind but are made to push us to become the best athletes we can be.  I can’t wait to see everyone’s continued improvements. I just want to say thank you to Matt and Bobby and our whole family at Southington CrossFit.
Tony R 

Tony R 


Ellie with her one handed push-ups – you go girl!

Paleo Recipe Time…..

Poached eggs over roasted scallions with cherry jam

Do you like how I try to put every ingredient in the title? Looking at this picture I’m forced to ask myself, “when did I eat a bird’s nest?” I am not a great photographer and this came out way dark. Hope it doesn’t deter you from eating it because the flavor combo is fantabulous (it’s a word, ask Van Morrison.)
Ya know, 6 months ago I didn’t know what a kipping pull-up was…3 months ago I didn’t think I could do one…now I can string together a few of them. I am fully aware that this accomplishment is nothing compared to what a lot of you do without even breaking a sweat but that is what crossfit is about. It’s about doing your best and then watching as you blow your own former “best” out of the water! Gives me goose bumps just talking about this motivational stuff. Turns out Goose bumps make me hungry, so let’s talk food.
Sometimes you want to shake things up in the kitchen at breakfast time, you get bored with the run of the mill breakfast. Or you want to make something a little special for someone you love, or neither of these things apply to you and you hate this blog post. But, you already wasted five minutes of your life reading it so jokes on you. Might as well try it out now.
Two eggs
Two large bunches of scallions
1 tbs coconut oil
2 strips of good quality uncured bacon
1/2 cup frozen or fresh pitted cherries chopped
1 tablespoon of water or balsamic vinegar
1) Heat up your frying pan, cast iron is my favorite but use what ya got. Drop two strips of bacon on the pan.
2) Meanwhile bring a couple inches of water to a very gentle boil, crack one egg into a saucer or custard bowl…is that a thing? Then carefully slide the egg into the water. If your pot is big enough, slide the second egg in. I think poached eggs are perfect in about 4 minutes. Remove them with a slotted spoon.
3) Flip your bacon. I like my bacon just crispy not burnt at all…I’m a bacon fiend.
4) Dress your scallions in coconut oil, shake some salt and pepper on and spread them on a cookie sheet. Warm them in the oven for about 2 minutes. Watch them because they burn quick.
5) Put your cherries in a saucepan on medium high heat, add the water or balsamic vin and stir mushing the cherries as they heat until the liquid is reduced. When everything is complete, spread your scallions on a plate. Put your bacon on next, then your eggs. Top it off with your cherry jam. Voila!
By the way, if you have a better method or some kind of trick to poaching eggs go with that and let me in on it because I struggle with that junk.


Class Schedule this week
Thursday NO Classes – Closed – Enjoy your family time!
Friday Classes ONLY 7am, 9am, 12:30, 4:30, 5:30, 6:30 (on ramp)

We would like to welcome our newest Coach to the already GREAT Coaching Staff that we have at Southington Crossfit – Jackie (aka Jax) Banach!

Jackie Banach
I have always considered myself to be a “gym rat”, but if I knew what CrossFit was when I was younger, I definitely would not have tried it! I would have thought there was no possible way I could lift a barbell, and I considered the free weight section of the gym the boys club. I was addicted to cardio but I found myself literally spinning for miles and miles and not getting anywhere.  

Monday thru Friday you can find me working at a high school in Waterbury as a School Counselor. If you drop in at the right time, you may even find me challenging a student or co worker to a pull up contest. Eventually, I would like to be able to bring this fitness model into my school and maybe even get some of my students drinking the “CrossFit Kool Aid”. 

I really do believe in the fundamentals of CrossFit. Bring me any person, and I am confident I can get them through a WOD. It excites me to watch individuals say they can’t do something, then build up their confidence, and one minute later attempt to conquer their fear.  I haven’t met a CrossFitter yet, that hasn’t been surprised by what their body can do. That’s what drives me as a coach and an athlete; not just competing with others, but the competition with yourself. Seeing how far you came from when you first began is truly a natural high.  

I am excited to be part of the Southington CrossFit Coaching Staff, and sharing my love and passion for this sport with all that enter through the doors. I am a believer that you too, will fall in love with it!

  • CrossFit Level I Certification
  • CPR Certification
  • MS School Counseling




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"I love the encouraging environment. You can compete against the clock, others and yourself."

Mark B., CFS Member

"Squat, jump, climb, throw, lift."

Greg Glassman, CrossFit Founder

"I’ve come to realize that fitness and weight management truly are journeys, not destinations. And with the help of Crossfit and all that it represents, I’ve been able to get on the road to health."

Jim D., CFS Member

If you told me I would be able to deadlift 200lbs, do 65lb thrusters, jump onto the 20in box, make my mile time the fastest it has ever been or buddy carry my best friend over my shoulders, I would have told you, you’re nuts!

Noddie, CFS Member

As a woman, I’ve never felt more empowered or beautiful! I can’t wait to see what this upcoming year will bring! Thank you CrossFit Factory Square! ♥

Leah, CFS Member