Cigar City CrossFit

It’s Wednesday.

You’re sore. Your grip is hanging on by a thread. Walking downstairs has become a skill.
Good.

The week isn’t over and neither are you.
Show up. Do the work. Collect your fitness.

See you in class.

If your summer nutrition currently looks like “protein shake… chips… standing in front of the fridge… handful of something…” I got you.

This one’s cold, crunchy, refreshing, and takes about 5 minutes—which is perfect because nobody’s trying to meal prep for 3 hours when it’s 97° outside.

Bonus points if you eat it straight out of the mixing bowl while still sweaty from class.

Today’s menu includes a little barbell cycling, a little upside-down decision-making, and just enough shoulder fatigue to make washing your hair feel like a second workout later.

Move smooth. Stay patient on the barbell. And if wall walks aren’t in the cards today, inchworms are your friend. (A weird friend… but still a friend.)

Come get sweaty with us. Free Community class 5:30PM.

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Ever feel like your shoulders are permanently living somewhere around your ears? Back tighter than a missed no-rep squat? Forearms cooked from gripping the barbell like it owes you money?

That’s where cupping comes in.

Cupping can help increase blood flow, loosen up tight muscles, reduce soreness, and get you moving like a human again instead of a rusty lawn chair. It looks a little weird, sure… but so does your sn**ch face, and we still support that.

If you’ve been feeling beat up, stiff, or carrying around some post-WOD “character-building tension,” book an appointment with Coach over at Redemption PT right inside the gym. Your body will thank you. Probably immediately.

Come for the fitness.
Stay for the circles on your back and improved range of motion.

Today’s recovery tip:

Drink water… but make it less boring.

If your hydration strategy lately has been “coffee, coffee, maybe half a water bottle, then survive,” we need to chat.

This Tropical Citrus Electrolyte Cooler is easy, refreshing, and hits after a sweaty summer workout.

Hydration = performance.
Electrolytes = less cramping.
Cold drink after training = emotional support.

Sip one dramatically while talking about how spicy the workout was.

Today’s workout sponsored by:
forearm fatigue and missed double unders

If your jump rope turns into a weapon and your shoulders file a formal complaint… congrats, you’re doing it right. 🤝

Move smooth, stay composed, and remember: panicking burns extra calories but doesn’t help your sn**ch cycle.

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Working out with friends is basically free therapy… except everyone’s yelling “ONE MORE REP” 🤝💀

But seriously — having people around you who cheer for your wins, suffer through burpees with you, and hold you accountable on the days motivation disappears? That’s the secret sauce.

You’ll work harder.
You’ll stay more consistent.
And somehow a terrible workout becomes fun when your friends are suffering too.

CrossFit friendships are built different.
Mostly trauma bonded.
But different.

Live footage of the group chat realizing we all counted different reps.

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