Athletes of the Month (July) – The Flintosh Family (John, Juliana & Caleb)

What an amazing thing to witness…a family (mother, father and son) working out side-by-side day in and day out. Through some of the hardest workouts, they grind, push limits, overcome, support and cheer each other on.  What a wonderful example John and Juliana are for their son and all of us!  Caleb, always amazed by his determination, commitment and drive.  You’ll go far!  These 3 always work HARD and are such a big part of the CFBF community.  Always there to help out and support everyone that walks through our doors.  It’s our honor to recognize them as our July Athletes of the Month.  Great job Flintosh family! #fitfam #momstrong #dadstrong #sonstrong #community 

CFBF Athletes of the Month (July) – Juliana, John & Caleb Flintosh

What’s Your Athletic/Fitness Background?
John: I have played 30 years of soccer and I do outdoor sports like skiing and hiking when I have the time.
Juliana: I don’t really have much athletic experience prior to joining CFBF. I played lacrosse in middle school, but didn’t do much more than that.
Caleb: I run track and cross country and play basketball at school.

Why Did You Join CFBF?
Juliana: I joined because I was feeling pretty lonely and sedentary after moving here, I had heard that CrossFit was a good way to meet people and get in shape so I decided to take the plunge.
John: My wife!
Caleb: Because I was bored sitting at home when everyone else was at the gym.

Most Memorable WOD?
John: Every WOD is memorable (ha), but my most memorable was the second time I did Murph, because I shaved 12 minutes off my first time.
Juliana: Mine was 17.5. I struggle (hardcore) with double unders and it kicked my ass. I plodded through the entire thing, but I finished. It was ugly but it was done and I was glad that I did it.
Caleb: My most memorable WOD was one that I didn’t participate in as an athlete but did participate as a sandbag. Bryant, Chris and Addie had to run a mile using me as their 50# weight.

Favorite CrossFit Movement?
John: Overhead Squats!
Juliana: Handstand Pushups or  Cleans
Caleb: Deadlifts

Biggest Challenge?
John: Consistent double unders
Juliana: Not panicking!
Caleb: gaining weight.

Biggest Improvement?
John: Gymnastic movements
Juliana: I didn’t cry once during the open!
Caleb: Cleans

Who is Your Superhero?
John: My Wife
Juliana: In all honesty, my family, they are pretty awesome!
Caleb: Tiny Dog!

Fun Fact about Yourself?
John: I am an excellent whistler.
Juliana: I am a very good rollerskater (I think, I haven’t been in a long time!)
Caleb: I’ve lived in three states.

What Most Special About CFBF?
John: Sense of community!
Juliana: CFBF is one of the most supportive group of people I have ever been a part of. Every time you come to the gym and work out, there is someone there cheering you on, supporting you and pushing you to do your best, it is amazing. Everyone becomes like family, we joke that Caleb has about 15 extra parents looking out for him all the time.
Caleb: Being part of an awesome group of people.

Any Advice for New Members?
John: Don’t be intimidated by the work load, just do what you can and get better every day.
Juliana: Listen to the coaches!!! They 100% have your best interest in mind and if you listen, you will have pretty amazing success.
Caleb: It might be hard but, you should just keep on pushing.

Beginner Course starts this Monday, July 11th! Space available.


Our popular Beginner Course starts this Monday, July 11th! 

There are still a couple of slots left to register.

Do you want to build confidence? Increase your energy? Move pain free? Live a healthier, happier life?

If you answered “yes,” then our NEW Beginner Course is for you! In 4 short weeks you’ll become stronger, fitter, leaner!

You’ll work directly with a certified & experienced coach who will help you implement healthy nutrition, exercise and lifestyle habits.

This 4 week course includes:

– 30 day Performance Program

– Nutrition Education & Flexible Plan

– Personal Accountability Coach

– 9 Group Lectures & Workouts

– 4 At-home Workouts

– Pre/Post Fitness Assessments

– Small Group Setting

– Community Forum

– 1 Week Pass to Unlimited Classes

Space is limited. To register (or questions), email today!

Group will meet M, W & F at 7:30pm.  Make up sessions are available for any missed classes.

Member of the Month (July) – Josh Jasper


CFBF Member of the Month (July) – Josh Jasper

Previous Fitness:

Not much. I was a pretty sedentary creature prior to starting CF. I would go through intermittent spurts of hiking but then revert right back to my lazy ways. I played soccer growing up but life pulled me away, or so I told myself.


One of my employees, Kara, was a member and raved about it. I figured…what the hell? I was desperate for a change and something to kick me into high gear before my sons got old enough to leave me behind.

First Memorable WOD:

15.5 with Lyndsey B. was extremely memorable for me because it was the first time I really experienced the CFBF community and the larger CrossFit atmosphere as a whole. We pushed each other the entire WOD and it really was a mental shift for me in my approach to CrossFit.

Favorite CrossFit Movement:

I love Overhead Squats. It pushes me more than any other barbell movement. That makes every PR or high rep push even more rewarding. A close second would be Cleans.

What Motivates you the most:

My boys. As soon as Jameson was born, I realized I had a very finite window to get healthy before they were old enough. My goal has always been the their role model in as many ways as possible, and being healthy is something I’ve struggled with my entire life and wanted to set a better example for my spawn.

Biggest Challenge:

I completely tore my ACL back in January (soccer….not CF!) and recently had surgery. It was far harder mentally to get back to my CF routine and get motivated post operatively than I expected. I’m just now starting to recover my drive that I had pre op, but the mental struggle caught me completely off guard.

Biggest Improvement:

Definitely my cleans. When I started, it was a daunting movement from a technical standpoint and I just struggled with it from day one. My knee injury actually helped me focus and tackle my clean deficits.

Advice for New Members: 

Stick with it and be yourself. I distinctly remember pulling into the parking lot in my second week at CFBF and seeing all the “fit people” going in. I had a sudden and intense wave of being self conscious and pulled right back out. I almost quit that day. I am so glad I didn’t. I’ve since lost 53 lbs and my life has changed because of CrossFit. There will always be someone fitter than you. Just focus everyday on being a better you.

Who is Your Superhero:

Captain America. All day, every day. My second son was almost named Steve Rogers.

Fun Fact about Yourself:

My wife and I breed various types of reptiles including snakes, tortoises, and monitor lizards.

Favorite 2016 Open Workout:

16.2 since my knee didn’t prevent a strong result and it was the day before I got the news that my ACL was kaput.