April Events!


April 10
Saturday 9a - 10a
Cary and Evelyn's Baby WOD
Come celebrate the newest addition to the Wong Family with a partner workout.

April 22
Saturday 11a - 130p
Yoga Workshop with Ritu & Ian
Mobility and mental toughness! Both will help with your CrossFit and life in general. Don't miss this awesome workshop. $25 - members / $40 - non-members. Cash only day of event.

April 29
Time and Place TBD
Farewell BBQ
Saying goodbye to a few LONG-time (but still very young in age) members. Come celebrate with food and games at a local park to be announced soon.

Important Dates

*Gym Closed For CrossFit Flexibility Course 8am - 5pm Monday, 2/27
CrossFit will be doing a dry run of a new flexibility course at gym. We WILL be open for the 6am QuickFit and 630am class in the morning. Also open for the 6p and 7p class. 

*Open Announcement Watch Party
Every Thursday @ 5pm
2/23, 3/2, 3,9, 3/16, 3/23

*End of Open BBQ
Saturday 3/25 after Open Workout


LuRong Nutrition Challenge Comes Back to CFM

Want to eat well, but need some guidance and accountability? Maybe a support system and some motivation from tracking, progress, points and prizes. Well, you should sign up for the nutrition challenge! Here are some more reasons why:


Sign up soon so you can get familiar with the challenge page, get your measurements done, and ask questions.

Lift Up Autism at CrossFit Milpitas


On Saturday September 10th, CrossFit Milpitas will be participating in Lift Up Autism again! We are asking that our members #Give5Minutes that day with running heats starting at 9am. All you have to do is respond to the event so we know how many people to expect. You can do that here:


When you sign up, you can simply 1) Let us know you are coming (no donation required!) 2) RSVP and donate $10 to the Autism Tree Project or 3) Buy a T-shirt for $35 (10 of which goes to the same foundation). If you want to receive your shirt BEFORE the event so you can wear it during the workout you must order before 8/28.


More about Lift Up Autism

Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This "competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.


CF Milpitas Featured Member: Vidhatri Subramanya!

Name: Vidhatri Subramanya

Occupation/Major: Software Engineer

Favorite Movement/WOD:  back & front squats, cleans

Least Favorite Movement/WOD: snatch

When and why did you join CrossFit Milpitas?

I joined CFM in the fall of 2015. Although I was able to successfully hike up to the top of half dome, I realized how unprepared I was, in terms of body strength, endurance and confidence.

Though I was going to a traditional gym, I realized I needed to change my fitness routine and decided to try CrossFit. Few days after the hike, I spoke with Vito and immediately joined CFM.


What sort of changes have you seen or experienced since starting CrossFit? 

I’m definitely stronger and faster compared to a year before. I have become more disciplined and dislike missing WODs. I’m able to move out of my comfort zone and learn new WODs/skills at CFM. ROMWODs helped me with my flexibility and my ability to recover faster.

Do you participate in any other activities or hobbies outside of CF?

I love hiking, my default trail is Mission Peak. I do enjoy Yoga and Pilates occasionally.

I like to travel and explore new places. During my free time, I also volunteer to teach young minds about computer science and technology. 


Please share with us any favorite CrossFit/CF Milpitas moments: 

Anytime I get a PR or get a movement/form right (which is really hard for me!).

Thanks to the direction/motivation from the coaches and the company of some amazing friends, it’s fun working out at CFM.

Any advice for people just getting started or new to CrossFit?

First few weeks are gonna be hard, scale down if need be, but be regular. Understand and listen to what your coaches got to say. Follow your sport, have your own CrossFit idol, let ’em inspire you.



A Few Things On Local Comps From Your Coach

Some of you are upset. I get it. You paid a lot of money. The judging was questionable. The event did not run smooth at all and there were some huge malfunctions. Some of you have had experiences similar to this at a few other local competitions. I am not saying you don't have any right to be mad, because you do. In fact, I would say this past weekend was the most disastrous competition I've experienced to date. I would, however, ask that you consider the following:

This isn't ESPN, folks. We've got CrossFit owners and coaches trying to run events with multiple divisions, heats, and sites. I think it's safe to say that they are doing the best they can and trying to learn. With the exception of running late and the big scoring disaster, I think they actually did a pretty great job. I know I couldn't imagine all of the work that went into making this event happen.

Do I think they were in over their head? Maybe. Were they not prepared to handle the LARGE amount of athletes they let into this competition? Maybe. The idea of a large competition with six different divisions and 400+ athletes in one day sounded terrible from the start. No one wants to be competing from 7am to 5pm (and by competing I mean mostly sitting around for hours wondering when you go because heats are running late).

Yes, there was a lot of money on the line and this comp made huge claims about live streaming and growing this event, bragging about how they would remain on time. Sad to say, but you almost have to expect MOST local competitions to run into some management issues. Not an excuse, just saying. Like I said, besides those two major issues, the competition had some pretty good potential. They obviously didn't anticipate and plan to run late... or for someone to mess up the scoring so maybe cut them some slack!

This is not an issue unique to this particular comp, other local comps, or even the sport of CrossFit. I really want to emphasize that I am not making excuses for them but think about this...

It is SO easy to look at someone else across the room or online and say "NO REP" to yourself or the person next to you. You're confident in your knowledge of movement standards, and the ability to see movement. That is a good thing! Some of you are so confident that you wouldn't even hesitate to tell that person right then and there as it was happening. Not because you're an asshole, but because that's what we do! Hold each other accountable to move well. Right?

Well, believe it or not, this is NOT easy for a lot of people. THESE JUDGES ARE VOLUNTEERS. THEY ARE POTENTIALLY NEW TO CROSSFIT. They are not CrossFit coaches. Even if they aren't new, they may not be confident enough to no rep someone (assuming they are comfortable with movement standards). It is harder than you may think! You see someone giving it their all in a high-pressured situation, they are moving fast, they are highly emotional, it is loud and the fear of stopping them and starting an argument with an athlete might be their worst nightmare. Should comp review the movements with their judges? OF COURSE. They probably did! That doesn't make someone Adrian Bozman Head CrossFit Judge over night!


"Look at that athlete! They aren't squatting low enough!" You are very right. They are not even close. From my experience with coaching... most of these people are not INTENTIONALLY trying to cut reps short. They do it for multiple reasons such as, physical limitations, lack of body awareness, lack of strength, lack of mobility, lack of accountability, or they are a work in progress (WE ALL ARE). This is not the CrossFit Games. Many of our own athletes here at CFM are still working on their ability to perform bodyweight movements through a full range of motion. Does that make me a shitty coach or them a shitty athlete? I hope not! Does that mean they shouldn't be allowed to sign up for a scaled competition for fun? You can answer that yourself but let me just say that I would have no repped a lot of OUR athletes during this comp. ;) It does not come easy to some. We are all on a journey trying to be better. I think it's safe to say MOST people are not trying to cheat.

Represent yourself and your gym by moving well and not reacting negatively toward other athletes and the judges. Hold yourself to a high standard.

Ask you coach before you do a competition and see whether it is new or reputable.

Worried about what other people are doing and things out of your control? Not worth it. Worry about yourself! You hear successful Games athletes say that all of the time in interviews. Stick to YOUR plan. You want to come out on top at a competition and in life? Work twice as hard as those around you, and move twice as well.

Memorial Day 5k at Milpitas HS!!

If you don't know your 5k time I highly encourage you to join us on Memorial Day (Monday, May 30th) at the Milpitas High School Track. Even if you do have a 5k time, come retest! We have had a considerable amount of running programmed lately and it will be awesome to see all of the PRs! Warm-Up starts at 9:00am. 8:50am is good. 9am is okay. 9:05 is less than okay.

There will be no classes that day so try to make it out!

Come See CFM Athletes at the Contra Costa Throwdown Sunday, May 22

Start organizing your carpools. Find that CFM shirt shoved in your drawers. You need to come to this. Sunday the 22nd at Concord High School. We have 10 CrossFit Milpitas athletes competing that would love your support! Ian, Coach Vito, Katie, Katy, Monique, Michelle, Margaret, Christina, John and Jason will be representing us at this HUGE competition with over 200 teams (400 athletes!) competing for over $15,000 in prizes.  Competition begins at 7am. CLASS ON THAT SUNDAY WILL BE CANCELED.

Looking to stay local? Then you could always head to the San Jose Convention Center and support Alex competing at the Xtreme Top Box Throwdown on the 21st and 22nd! (9am to 5)

Becky's Love Letter to CrossFit

A Love Letter to Crossfit:                                April 2016

My Dear Crossfit,

When we first met four years ago, I never imagined we would be together this long. Our love for one another has been varied but constant. We accept one another without judgment or fear. OK, maybe a few of your WODs have struck fear in my heart. After all, you did introduce me to “Pukey” after 16.5. But even that never altered our journey.

You have provided me with a community of fellow athletes and coaches whose support and friendships fuel me daily. You have transformed me mentally and physically as only true love can. You have nurtured my spirit and body. 

As with my marriage to my husband, you’ve helped me become the best version of myself I can be at age 63. Our love will sustain and keep me healthy, fit and centered for many years to come.

Becky Hammer

You crushed April! May Nutrition Challenge and Regionals

The LuRong Living Summer Challenge begins May 16th! If you want to get your nutrition in check with guidance and support, please consider signing up. It is recommended that you are willing to commit some time out of your weekend for meal planning and food preparation. Cost is $45.00 and there is help available to you every step of the way!


The weekend of May 14th and 15th, Coach Lindsey and Coach Vito will be in San Diego for the CrossFit Games California Regional. Please note these schedule changes:

Saturday May 14th - 9-11am Open Gym MEMBERS ONLY
Sunday May 15th - 9-10am Open Gym

CFM Featured Member - Ravi Saini

Name:   Ravi Saini
Occupation: Realtor
Favorite Movement/WOD: Cleans
Least Favorite Movement/WOD:  Muscle-Ups



Please tell us a little about yourself:
Married to my Beautiful Wife Edyta who happens to be a CrossFitter now. We are blessed with 2 boys and hopefully they will follow in parents footsteps and do CrossFit in addition to other great achievements they will achieve in Life. Family First.
When and why did you join CrossFit Milpitas?
Funny thing that I first experienced CrossFit in India.  I had gone back to India for a year in 2010/2011 and one my friends talked about new thing he joined called CrossFit and I decided to try it out at the place called CrossFit Himalaya one of first CrossFit in India. And then I was involved in opening the very first Reebok CrossFit in India. It was great experience.


What sort of changes have you seen or experienced since starting CrossFit? CrossFit has changed my life for great and I think I like to believe myself as a Crossfitter now. I feel stronger not only physically but also mentally. I would be doing CrossFit till the day my body allows and trust me I will do this for long long time.
Do you participate in any other activities or hobbies outside of CF?
I love soccer and used to be more involved playing it but due to injuries I have minimized it in playing and maximized it in watching
Please share with us any favorite CrossFit/CF Milpitas moments:
Trust me everyday in CFM is like great/ favorite moments. I believe my wife and I have found new Family at CFM.. Love to All. Shoutout to the Awesome Coaches.

Any advice for people just getting started or new to CrossFit?
I am saying  this with my personal experience that first 3-4 months you would hate the soreness and would look for excuses not to show up for class but push yourself these first few months, and then you will love/ embrace the soreness plus would wait to see the next day WOD on Wodify before going to sleep.

16.5 Saturday Celebration at CFM

Hopefully you have enjoyed the 2016 Open experience as much as we have! We've been celebrating the Open, the community, our improvements and accomplishments the past few weeks and want to go even bigger for the final Open workout of the season to celebrate all of your hard work and participation.

Saturday, March 26th we will be running heats beginning at 9:00am. Food, drinks, and more after depending on the length of the workout and number of heats. CrossFit Milpitas will be providing a bounce house for the kids. Please feel free to bring family, friends, and food to this event. The new grill will be out!



The CrossFit Milpitas 2016 CrossFit Open Experience - What you need to know!

It's our favorite time of year at CrossFit Milpitas. THE OPEN! Right now we have FIFTY members registered! Please see the last post if you need to be caught up on what the Open is and how to sign up. You have a few more days still! This year the first open workout announcement will be Thursday at 5pm. It will be VERY close to us at NorCal CrossFit Santa Clara with local (CrossFit of Fremont) Games athlete, Chyna Cho participating. Unfortunately, you cannot buy tickets to this event.

For the next 5 weeks here how it's going to go.

Monday-Wednesday: regular classes/schedule.
Thursday: Recover/Skill WOD as usual. 5pm viewing party at CFM. Then Open workout walk-throughs and strategy discussion until 7pm.
Saturday: OPEN GYM 9-12. You can complete the Open workouts during this time. Must have a judge.
Sunday 9am class. OPEN WORKOUT MAKE-UP.

Three days of the Open workout?! Yes. Those who registered have a limited amount of time to complete these workouts with a judge. Also, many will want to re-do the workouts. Not everyone has the same schedule and we want to allow them to do that. If you would like to come to Saturday and/or Sunday class and do something other than the Open workout, our coaches will be ready with another option for you!


The 2016 CrossFit Open! CFM Athletes featured on Games Site!


Check out some of our very own being featured on the Games site talking about the Open. Have you signed up for the CrossFit Open at Games.CrossFit.com, yet? Over 20 of our members have already and the deadline is this Friday! Don't say we didn't tell you! Some of you have been doing Open Prep. Others have been doing the past Open workouts on Fridays and Sundays. You are ready! Let's do this!

SHIRT AND HOODIE ORDER! www.kotisdesign.com/crossfit_milpitas

Looking Back On The Past 8 Years For CrossFit Milpitas.

Wow! The box has come a LONG way! Eight years might not sound like a lot of time, but in CrossFit years, CrossFit Milpitas is OG as hell. CrossFit gyms go through many phases: different athletes, coaches, owners, programs, classes, etc… but the community is a constant. Having only been here a few years myself, I can only speak to the changes that have happened over that amount of time and I must say, I am very proud of what CFM has become. I feel we make a great effort to adapt whether it is using growing evidence and continued education to deliver quality information and coaching to our athletes or even things like offering new or different classes based on member interest and benefit. All this while still maintaining the core values and spirit of the CrossFit training methodology. It's always fun to think of how great things were, but I think it is more important to appreciate how great THINGS ARE NOW and how they will get better. 95% of our members have not been with us these entire 8 years and that doesn't matter. What matters is that you are here with us now, making yourself better for tomorrow. 

Here are a few words from the owners:

"Throughout my life in the fitness industry I have always envisioned myself as someone who was generally fit and prepared for anything. I started CrossFit training in 2007 and it has been a roller coaster ride to say the least. CFM has been the foundation for my fitness and my future. Being able to start from such a small racquetball sized gym, to where we are now, (celebrating our 8th year of existence, and STILL delivering great fitness, coaching, and bringing together such a loving and caring community of athletes), speaks volumes to our staff past, present and future. Thank you all for making my days. Thank you all for showing up and working hard. Thank you all for trusting me with your health and fitness. Thank you all for your support to the program the community and your coaches. THANK YOU ALL, THANK YOU CFM. THANK YOU CrossFit Milpitas. "

-Coach Vito

"Eight Years! It all started as a gym to provide people the best path towards fitness that I have ever walked. Ha! "Walked", more like ran, jumped, lifted, lunged, pulled, pushed, squatted... you get the idea. CFM has grown into much more than that. It's provided friendships, relationships, and even some flings. Through the last 8 years we've experienced joy and laughter through good times, along with some drama and tears through the very few tough times. As a business it has provided income for our employees and their families. It's been a foundational stepping stone for more than a few Bay Area business owners. It's CrossFit family tree is large and strongly rooted. CFM has birthed a couple of professional athletes. It's helped to keep grandparents out of nursing homes and running around with their grandkids. It's saved and changed many lives. It has made people better versions of themselves. We are a community in every sense of the word and I'm proud to be a part of it. Let's celebrate the last 8 years together and keep growing for many years to come!"


New Research Suggests You Should Definitely Attend The 8 Year Anniversary Party


Mark it down on your calendars! CrossFit Milpitas is celebrating 8 years of existence on Saturday, February 13th. 9am Team WOD will be on as normal or we would like to encourage you to bring a friend or family member to the 10am community class. After that we will start cooking, eating, etc… please bring something to share.

Also we are having a cookie baking contest! If you would like to enter for a chance to win various gift cards, please start testing out recipes. All we ask is that they are Paleo-friendly (we have over 25 members participating in the LuRong Challenge right now) and that you are able to bring enough for a handful of people to "judge". :)