CrossFit Winter Park

Product Spotlight: Suji Blood Flow Restriction & Recovery Cuffs

Mon, 16 Feb 2026 18:04:49 GMT

Train Smarter and Recover Faster with Suji

Suji Blood Flow Restriction (BFR) and Recovery Cuffs are a powerful tool for training and recovery, especially for anyone who wants results with less joint stress.

Blood flow restriction training works by partially restricting venous blood flow to a working muscle. This creates a significant training stimulus even when using lighter loads or a restricted range of motion, making it possible to build or maintain strength without placing excessive stress on the joints, muscles, and tendons.

Why Blood Flow Restriction Works

With BFR training, you can:

Use lighter weights while still creating muscular fatigue
Maintain or build strength during injury or deload phases
Reduce stress on joints and irritated tissues
Increase muscle activation with lower mechanical load
Train effectively even with a restricted range of motion or limitation

This makes it an excellent option for anyone working around pain, mobility limitations, or looking to train smarter and extend longevity in the gym.

Recovery Benefits

In addition to training benefits, Suji cuffs are designed with recovery in mind.

The compression and release cycles help improve circulation and reduce soreness between sessions. Instead of relying on bulky leg and arm compression sleeves, these cuffs provide a lightweight, portable alternative that can be used at home, in the gym, or while traveling.

They’re simple, efficient, and easy to incorporate into a routine, even while relaxing at home in the evening.

Who They’re For

Suji cuffs are especially helpful for:

Anyone dealing with injuries
Those with limited range of motion
Anyone needing a lower-impact training option
Busy professionals who want an efficient recovery tool
Frequent travelers who don’t want extra equipment

A Personal Note

While working around a squat limitation due to a hip impingement, I’ve been using the Suji cuffs to maintain leg strength without aggravating the issue. So while I'm dealing with this injury, the cuffs allow me to get a significant training stimulus by limiting my range of motion and using less weight during squats, lunges, and deadlifts.

On the recovery side, they’ve also made it easier to bounce back between sessions.

If you’re interested in trying them, I can run through a demo session in the gym. We were also given a special discount code for our community that is linked below.

Please reach out if you have any questions!

WHAT IS YOUR WHY? - THE 2026 CROSSFIT OPEN

Wed, 04 Feb 2026 18:58:04 GMT

WHAT IS YOUR WHY?

THE 2026 CROSSFIT OPEN

CrossFit recently asked me to share a few thoughts on video on this year’s Open and what it means to me. I wanted to pass that message along to you as well because the Open isn’t just something we do here at CFWP. It’s something much bigger.

Every year when the CrossFit Open rolls around, many of us ask ourselves, “Why should I do this AGAIN?” Or, some people might even say, “What IS the Open? I’ve never heard of it”. While the workouts change, the reasons we show up can look very different from person to person.

For some, the Open is about the leaderboard, chasing scores, testing limits, and seeing how far you’ve come.

For others, it’s about simply participating in something new, committing to three weeks of consistency, or doing something that feels a little uncomfortable alongside people who support you.

In the past, it’s been both of those for me. But as I thought about it, this year is more about giving BACK to CrossFit itself. CrossFit has changed my life and the lives of countless others around the globe. We owe a debt of gratitude to the methodology that reshaped the world of fitness. By participating in the Open I’m showing my support AND thankfulness for what CrossFit has done for me and the hundreds of members that have passed through CFWP over the last 12+ years.

These reasons and everything in between are exactly what the Open is meant to be.

When you sign up and take part, you’re stepping into something bigger than a single workout. You’re connecting to the long history of CrossFit and the role you play in keeping this GLOBAL community strong in the future.

So, if you are on the fence, remember, you don’t have to approach it like anyone else. There’s no “right” way to do the Open. Show up in the way that makes sense for you. Put in the effort you’re proud of. Celebrate the wins, big or small, lean into the energy of doing this together, and connect with the global community. You can register below!

*As a reminder, the first Open workout, 26.1, will be announced on Feb. 26th and we will do it in all classes on Friday Feb. 27th.
*Workouts 26.2 and 26.3 will be done in classes on March 6th and March 13th. As it gets closer, I will send out details on logistics.

New Year New CULT(ure)

Thu, 15 Jan 2026 18:02:00 GMT

As we step into a new year, it's that time when many of us think about fresh starts, resolutions, and setting goals for a healthier lifestyle. The beginning of January often brings a surge of motivation to change habits and improve our well-being.

But, I’ve personally never been a big proponent of New Year’s resolutions related to health and wellness because IMO these things should be ingrained in our everyday lives and culture, not confined to a calendar reset.

That’s why it felt especially fitting to read this article by Jenn Pishko on CrossFit CULT(ure) which so clearly articulates what we do and teach every day at CrossFit Winter Park.

As her article on CULT(ure) points out, the real magic happens not just by setting goals in isolation, but by immersing ourselves in a supportive environment that sustains those changes 365 days a year.

In other words, while many people are making resolutions right now, the CrossFit approach to health is about embedding those resolutions into a year-round, community-driven culture. It’s not just about a January promise to yourself; it’s about joining a space where those promises are supported by shared values, accountability, and collective effort. In that sense, the new year isn't just about individual goals- it's about finding a cultural home that turns those goals into lasting habits...365 days a year.

But, if you are reading this, then I’m probably preaching to the choir. You already live it. So, as we start a new year, this is a perfect moment to share these thoughts and ideas with friends or family who might be looking for that same kind of supportive environment. Encourage them to step beyond just a January resolution and come experience how our culture can help turn their goals into lasting habits. It’s a great way for them to see what a difference a strong community can make on their health and wellness. #crossfitisthecure

“From the outside, many never understood us. Some saw chaos. Some called it a cult. What they missed was the order underneath the noise: a support system, a methodology, a solution. CrossFit is the cure because it reinforces what health has always required: physical strain, mental challenge, and meaningful connection. Doing hard things together isn’t just powerful; it’s one of the most effective health interventions we have. CrossFit’s culture makes real habit change possible. That’s what gives us the ability to offer what the healthcare system cannot. CrossFit is the Cure.”

Thanksgiving Week Holiday Hours

Tue, 25 Nov 2025 16:59:20 GMT

See below for this week's schedule.

We always get a huge crowd for the annual CFWP Thanksgiving Chipper and hope to see many of you there! Make sure you reserve a spot as this ONE class at 9:30am can fill up. If you plan on dropping in, use THIS LINK to pay and reserve your spot ahead of time.

Since we have two classes on Friday, the class cap is a little higher, but you'll still want to reserve in advance. And for those of you on Unlimited or Open Gym memberships, please reserve if you plan on coming to the 10:30am Open Gym time slot.

Thanksgiving

ONE class only at 9:30am

The CFWP Thanksgiving Day Chipper

Friday Nov. 28th

9:30am and 12:00pm Classes

Open Gym from 10:30-12pm

Saturday Nov. 29th

Normal hours

The CFWP Thanksgiving Chipper

100 Double-unders

90 Air Squats

800m Run

70 Sit-ups

60 Overhead Plate Lunges (25/15)

50 Burpee to Plate*

400m Run

30 Pull-ups

20 Reverse Burpee to Plate**

10 Handstand Push-ups

*full hip extension and both feet on plate (not just your toes)

*800m Run = 2 laps of 400m

Health Insurance Alternative for Members

Sun, 16 Nov 2025 18:31:17 GMT

What is Community Care?

Our members have been given an exclusive opportunity that allows you to join CommunityCare in 2025 before it is released to the entire CrossFit community in 2026. Just use our unique CFWP referral link to get started!

CommunityCare is a crowd-funded health care system that was created exclusively for CrossFitters as an alternative to traditional health insurance systems.

By leveraging the collective strength of the CrossFit ecosystem, CommunityCare delivers affordable, transparent healthcare solutions tailored to the needs of fitness-minded individuals. It is built on the same principles that drive CrossFit: health, community, and personal responsibility. It’s a healthcare solution designed to help members, coaches, and affiliate owners thrive — not just in the gym, but in life.

How it works:

Your financial commitments fall into three categories designed to keep costs predictable, affordable, and community-focused.

1- Advocacy Fee – $55/month per person

Your CommunityCare membership includes valuable benefits designed to keep you healthy and supported in your fitness journey:

-Unlimited 24/7 Telehealth for primary care and urgent care needs

-Unlimited mental health talk therapy via Telehealth

-One annual in-person wellness visit (up to $300) with your choice of provider

-One Foundations Biomarker Panel through the CrossFit Medical Society ($1000 value)

-Prescription discount card

-Access to the CommunityCare Platform , Care Advocates , and a Negotiation Team working on your behalf

2- Crowdfunding Contribution

Your monthly contribution supports the healthcare needs of the CrossFit community.

-Maximum of $140/month for individuals under age 55

-Family plans and members aged 55–64 have different maximums

-You only contribute what’s actually needed each month, not a fixed premium

-In the last 4 years*, the maximum contribution was reached only three times

3- Health Event Commitment – $500 per event

Similar to a deductible.

-You pay the first $500 for each health event

-One event covers everything related to that condition, from start to finish

-Whether treatment lasts two weeks or two months, your cost stays capped at $500

*CommunityCare is a division of the CrowdHealth company founded in 2021*

12 Years of CrossFit Winter Park

Wed, 15 Oct 2025 17:22:31 GMT

�� 12 YEARS STRONG! ��

Thank you to all of you that showed up for our 12-Year Anniversary workout and celebration on Saturday Oct. 4th!

It’s always been more than just workouts and PRs at CFWP. It’s about the people who show up day after day, push each other to be better, and make this community what it is. ��

From our first workout on October 5th, 2013 to today, the friendships, growth, and energy inside these walls have made it all worth it. ��

Here’s to 12 years of showing up, working hard, and having fun along the way. We’re so grateful for every member, both past and present, who’s been a part of this journey. ❤️

Cheers to the next chapter and to many more years of fitness, friendship, and community at CrossFit Winter Park! ��

New hats and Hoodies

Fri, 10 Oct 2025 14:54:33 GMT

��Time for some new CFWP gear��

Hats are already in stock and we have a limited supply. So make sure you grab one while they last! $30

This year's hoodies are available in TWO options:

Light-weight Grey $49.99

Mid-weight Black $54.99

The front logo will be embroidered.

We have samples hanging in the office for you to check out and try on. There are TWO sign up sheets, one for the grey and one for the black. Please clearly write your NAME and SIZE on the lists.

The hoodies are for pre-orders only- we will not have extras!

Make sure you get your order in by Friday October 17th so you don't miss out!

Healthy Cooking Class

Thu, 09 Oct 2025 13:06:48 GMT

Private Cooking Class with FitLiving Eats

We’re teaming up with FitLiving Eats for a fun, hands-on cooking class focused on eating clean, whole foods made from natural ingredients.

��‍�� What to Expect:

Learn how to cook (then eat) this simple, nutrient-packed meal: Chicken Parmesan with low-carb noodles (two ways!), orange-balsamic Brussels sprouts, and a delicious double chocolate pumpkin brownie with ice cream. The whole menu will be gluten and dairy free to show you how to cook delicious foods with alternative flours and non-dairy substitutes. You will not even notice the difference!

�� Date: Friday, November 7th

�� Time: 6:00–8:00 PM

�� Location: FitLiving Eats, 1150 Louisiana Blvd, Building 5, Winter Park, FL 32789

�� Cost: $125 per person

⚠️ Only 16 spots available!

Reserve Your Spot Now!

Memorial Day: Murph and Morrison

Thu, 22 May 2025 16:00:15 GMT

Memorial Day Hero Workouts: Murph and Morrison

Memorial Day is around the corner and as you know we have been doing a lot of training to get you ready for the Hero workout, "Murph". But just a reminder, you'll also have the option of doing a different Hero workout called "Morrison". You can choose one or the other.

There will be ONE class at 9:30am and it's usually a packed house. It's a really fun day and we hope to see many of you there. If you plan in coming, please RESERVE your spot in class now! And if you can't make it, please remember to cancel your reservation as well.

If you have friends with CrossFit experience that want to drop-in, please make sure they reserve a spot ahead of time with this LINK .

Your safety is always a priority, so I want to take a moment to talk about the difficulty level of these two workouts and how they should not be taken lightly. It's already extremely hot and humid and these workouts are very long and very high in volume. Make sure you are well hydrated with water and electrolytes and definitely consume some calories before the workout. Fasting is not advised and could be dangerous!

Think about how you want to tackle the workout and have a game plan before class. You are welcome to find a partner and make it a team workout. Or, you can do 1/2 or 1/4 on your own. It's YOUR workout, so find a version that works for you and have some fun.

Also, some of you may be considering wearing a vest, aka "body armor" during Murph. You should NOT be wearing a vest or scaling "up" on Murph if you can't complete it in less than 40 minutes at your own bodyweight- This is a gym rule.

If your previous Murph time exceeds 40 minutes, then you should not be adding any weight. Your focus should be going faster! And, this should go without saying, but if it's your first Murph, then absolutely no vest.

All of this is entirely for your safety. We want you to be SMART and not do something that'll put you out for a week or more. It's not worth it.

Movement standards and counting reps:

Why is this important? Well, there are a multitude of reasons that I could write in a whole separate email. But to sum it up, you should be completing full range of motion and counting reps properly out of respect for yourself, your fellow members, and the Hero that you are honoring. Don't be that person that doesn't quite get their chest to the ground on push-ups or doesn't hit full extension on push-ups and air squats. And don't be that person that shaves reps here and there just to post a better score. We notice, your peers notice, and it's not worth it.

As in years past, we will be moving the rings and racks to the office side of the gym for pull-up modifications. No banded pull-ups on the rigs.

Please hydrate and eat properly over the weekend! See you in class!

"Murph"

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

"Morrison"

50-40-30-20-10

Wall Balls 20/14

Box Jumps 24/14

Kettlebell Swings 53/53

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Summer Vibes T-shirt Pre-order

Fri, 25 Apr 2025 15:29:22 GMT

��SUMMER VIBES��

OUR NEWEST DESIGN IS ON PRE-ORDER NOW

Just in time for the heat, our new, limited edition CrossFit Winter Park Summer Vibes design is here!

There are 7 different styles/cuts to choose from. Each of them comes in white or grey. We have samples of the different styles in the office for you to try on before ordering.

But don’t wait, the pre-order window will close on May 1st and you’ll miss your chance!

Pre-order now through this LINK

(Select local shipping to have them delivered to the gym. There's also an option to pay for delivery if you are not able to pick up at the gym.)

Benefits of Creatine: It's not just for athletes

Sun, 20 Apr 2025 16:25:48 GMT

WHY ALMOST EVERYONE, NOT JUST ATHLETES,
SHOULD BE TAKING CREATINE

I’m sure you’ve heard me talk about the benefits of creatine for strength and fitness many times, and it turns out, there's even more benefits that go way beyond performance in the gym. This INTERVIEW with Dr. Rhonda Patrick and Dr. Darren Candow

“Creatine's scientifically backed benefits have expanded significantly, showing promise for bones, the brain and cognitive function, cardiometabolic and vascular health, the immune system and inflammation, and even children, pregnant women, and vegans/vegetarians. It's clear that this supplement has a broad range of potential benefits beyond athletic performance.”

Dr. Candow has extensively explored creatine's effects across various populations and health conditions, contributing over 140 published scientific papers which have been pivotal in demonstrating creatine's safety and efficacy beyond the athletic domain and expanding our understanding of the therapeutic and health-promoting applications across age groups.

Boost Brain Function

Improve Sleep Recovery

Support Mental Health

Promote Healthy Aging

Whether you're looking to feel sharper during long workdays, manage stress more effectively, or simply support healthy aging—creatine might be worth a closer look.

We carry Thorne Creatine in the office which is NSF Certified and of the highest quality. Stop by to grab a tub or their new single serving packets.

You can also order it from home with free shipping and 10% off with your personal, CrossFit Winter Park Thorne account. If you haven’t set that up yet, let me know and I can send you an invite. You can also order directly from HERE and it will connect you to CFWP so that you are sure to receive the discount.