CrossFit Fringe

10/22/2026

𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗯𝗲 𝗮 𝗰𝗼𝗮𝗰𝗵 𝘁𝗼 𝘁𝗮𝗸𝗲 𝘆𝗼𝘂𝗿 𝗟𝟭.

That might be the biggest misconception about the course.

Maybe you want to coach eventually.

Maybe you want to understand why your coach keeps changing your scale.

Maybe you want to know what they’re actually looking at when they tell you to move your knees, change your grip, or slow a rep down.

Or maybe you’ve just spent enough time doing CrossFit that you want to understand the methodology behind it.

𝗔𝗹𝗹 𝗴𝗼𝗼𝗱 𝗿𝗲𝗮𝘀𝗼𝗻𝘀.

The Level 1 is open to athletes at different experience levels and gives you two days with CrossFit Seminar Staff learning, moving, practicing, and asking questions.

𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 “C𝗼𝗮𝗰𝗵” 𝗶𝗻 𝗳𝗿𝗼𝗻𝘁 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗻𝗮𝗺𝗲 𝘁𝗼 𝗴𝗲𝘁 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝗼𝘂𝘁 𝗼𝗳 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸𝗲𝗻𝗱.

December 5–6
CrossFit Fringe | Columbia, MO

Register here:
https://registrations.crossfit.com/columbiadecember2026

10/22/2026

𝗣𝗦𝗟 𝗬𝗲𝗮𝗿 𝟱 𝗶𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗼𝗼𝗸𝘀.

Thank you to every athlete who signed up, every friend and family member who came out to cheer, every volunteer who helped keep things moving, and everyone who brought the energy all day long.

This event has always been about more than workouts.

It’s competition.
It’s community.
It’s people pushing a little harder because someone next to them is doing the same.

And somehow, every year, it gets a little better.

𝗖𝗼𝗻𝗴𝗿𝗮𝘁𝘂𝗹𝗮𝘁𝗶𝗼𝗻𝘀 𝘁𝗼 𝗮𝗹𝗹 𝗼𝗳 𝗼𝘂𝗿 𝗽𝗼𝗱𝗶𝘂𝗺 𝗳𝗶𝗻𝗶𝘀𝗵𝗲𝗿𝘀 — 𝗮𝗻𝗱 𝘁𝗵𝗮𝗻𝗸 𝘆𝗼𝘂 𝘁𝗼 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲 𝘄𝗵𝗼 𝗺𝗮𝗱𝗲 𝗣𝗦𝗟 𝟮𝟬𝟮𝟲 𝘀𝘂𝗰𝗵 𝗮 𝗳𝘂𝗻 𝗱𝗮𝘆.

You showed up. You worked hard. You ghosted your rest day.

We’ll see you next year.

10/21/2026

10/12/2026

The Level 1 is not two days of people yelling “3…2…1…GO.”

𝗜𝘁’𝘀 𝘁𝘄𝗼 𝗱𝗮𝘆𝘀 𝗼𝗳 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝘄𝗵𝘆 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝘄𝗼𝗿𝗸𝘀 𝘁𝗵𝗲 𝘄𝗮𝘆 𝗶𝘁 𝗱𝗼𝗲𝘀.

Movement.
Mechanics.
Scaling.
Programming.
Nutrition.
Coaching.

And then actually putting those ideas into practice.

CrossFit Seminar Staff combine classroom instruction with small-group training and workouts so you’re not just hearing the concepts — 𝘆𝗼𝘂’𝗿𝗲 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗶𝗻𝗴 𝘁𝗵𝗲𝗺.

Whether you want to coach someday or simply become a smarter athlete, there’s a lot to take home from this weekend.

And this December, you can do it without leaving Columbia.

𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟱–𝟲
𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗙𝗿𝗶𝗻𝗴𝗲 | 𝗖𝗼𝗹𝘂𝗺𝗯𝗶𝗮, 𝗠𝗢

Register here:
https://registrations.crossfit.com/columbiadecember2026

10/10/2026

𝗪𝗵𝗲𝗻 𝘁𝗵𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝘀𝗮𝘆𝘀 “a 𝗹𝗶𝘁𝘁𝗹𝗲 𝗯𝗶𝘁 𝗼𝗳 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴.”

One person’s on the bar.
One person’s upside down.
Someone else is buried in the next station.

And yes — this is all the same workout.

That’s the beauty of CrossFit.

The room can look like complete chaos, but everyone knows exactly what they’re working on, what comes next, and how to make the workout fit where they are today.

𝗦𝗮𝗺𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁. 𝗦𝗮𝗺𝗲 𝘀𝘁𝗶𝗺𝘂𝗹𝘂𝘀. 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘃𝗲𝗿𝘀𝗶𝗼𝗻𝘀.

It doesn’t have to look identical to count.
It just has to challenge you.

What’s your favorite kind of workout: barbell, gymnastics, engine… 𝗼𝗿 𝗮𝗯𝘀𝗼𝗹𝘂𝘁𝗲 𝗰𝗵𝗮𝗼𝘀?

10/06/2026

𝗔𝘁 𝘁𝗵𝗶𝘀 𝗽𝗼𝗶𝗻𝘁, 𝘄𝗲 𝗺𝗮𝘆 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗮𝗱𝗱 𝗺𝗮𝘁𝗰𝗵𝗺𝗮𝗸𝗶𝗻𝗴 𝘁𝗼 𝘁𝗵𝗲 𝗹𝗶𝘀𝘁 𝗼𝗳 𝘀𝗲𝗿𝘃𝗶𝗰𝗲𝘀 𝗮𝘁 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗙𝗿𝗶𝗻𝗴𝗲.

For the second time this year, we get to congratulate one of our coaches on an
engagement.

This time it’s 𝗖𝗼𝗮𝗰𝗵 𝗦𝘁𝗮𝗰𝗲𝘆 𝗮𝗻𝗱 𝗗𝗮𝘃𝗲.

Dave has been part of the Fringe family for over 𝟭𝟬 𝘆𝗲𝗮𝗿𝘀, and Stacey is now one of the people helping lead and shape that same community as a coach.

Between the two of them, they’ve spent a whole lot of time inside these walls.

But this one is a little bigger than workouts, PRs, or anything we can put on the whiteboard.

That’s one of the coolest parts of having a gym that’s been around this long.

You get to watch people grow. Build friendships. Become coaches. Become family.

And every once in a while, apparently somebody gets a ring.

𝗖𝗼𝗻𝗴𝗿𝗮𝘁𝘂𝗹𝗮𝘁𝗶𝗼𝗻𝘀, 𝗦𝘁𝗮𝗰𝗲𝘆 𝗮𝗻𝗱 𝗗𝗮𝘃𝗲. 𝗪𝗲 𝗰𝗼𝘂𝗹𝗱𝗻’𝘁 𝗯𝗲 𝗵𝗮𝗽𝗽𝗶𝗲𝗿 𝗳𝗼𝗿 𝘆𝗼𝘂 𝗯𝗼𝘁𝗵.

10/05/2026

𝗔𝗹𝗹 𝘁𝗵𝗿𝗲𝗲 𝗣𝗦𝗟 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗮𝗿𝗲 𝗼𝗳𝗳𝗶𝗰𝗶𝗮𝗹𝗹𝘆 𝗼𝘂𝘁.

No more guessing what October 17 is going to look like.

You’ve got:
𝗪𝗢𝗗 𝟭 — 𝟮 𝗦𝗰𝗼𝗿𝗲𝘀
Ski calories + a gymnastics-heavy chipper
𝗪𝗢𝗗 𝟮 — 𝗖&𝗝 𝗟𝗮𝗱𝗱𝗲𝗿
Strength, pressure, and a deadlift tiebreak when the lift stops moving
𝗪𝗢𝗗 𝟯 — 𝗣𝗮𝗿𝘁𝗻𝗲𝗿 𝗖𝗵𝗶𝗽𝗽𝗲𝗿
Box work, lunges, and a lot of time under tension for the legs

Three very different tests.
One partner.
One day.

If you’ve been waiting to see the full event before committing, this is it.

Swipe through all three workouts, pick your partner, and start figuring out where your team is going to make its move.

𝗣𝗦𝗟 𝟮𝟬𝟮𝟲
𝗢𝗰𝘁𝗼𝗯𝗲𝗿 𝟭𝟳

𝗚𝗵𝗼𝘀𝘁𝗲𝗱 𝗬𝗼𝘂𝗿 𝗥𝗲𝘀𝘁 𝗗𝗮𝘆.

Registration is open.

10/04/2026

Just the warm-up.

A few cones.
A little chaos.
Way too much laughing for something that somehow still got everyone moving.

Then we started the actual workout.

𝗛𝗼𝗻𝗲𝘀𝘁𝗹𝘆, 𝗶𝗳 𝘁𝗵𝗲 𝘄𝗮𝗿𝗺-𝘂𝗽 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗹𝗼𝗼𝘀𝗲𝗻 𝘆𝗼𝘂 𝘂𝗽 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹𝗹𝘆 𝗮𝗻𝗱 𝗺𝗲𝗻𝘁𝗮𝗹𝗹𝘆, 𝘄𝗵𝗮𝘁 𝗮𝗿𝗲 𝘄𝗲 𝗲𝘃𝗲𝗻 𝗱𝗼𝗶𝗻𝗴?

10/04/2026

𝗧𝗵𝗲 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗟𝗲𝘃𝗲𝗹 𝟭 𝗶𝘀 𝗰𝗼𝗺𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝗙𝗿𝗶𝗻𝗴𝗲.

For two days, CrossFit Seminar Staff will take over the gym for a weekend built around understanding CrossFit at a much deeper level.

You’ll learn the methodology.

You’ll break down foundational movements.

You’ll move, practice, get coached, and start seeing the same things your coaches are looking for every day in class.

𝗔𝗻𝗱 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘆𝗲𝗮𝗿𝘀 𝗼𝗳 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝘁𝗼 𝗯𝗲𝗹𝗼𝗻𝗴 𝘁𝗵𝗲𝗿𝗲.

We’ve been doing CrossFit in Columbia since 2009, and getting to host this course again at Fringe is something we’re genuinely excited about.

If the L1 has been on your list, this one is happening right here at home.

𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟱–𝟲
𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗙𝗿𝗶𝗻𝗴𝗲 | 𝗖𝗼𝗹𝘂𝗺𝗯𝗶𝗮, 𝗠𝗢

Register here:
https://registrations.crossfit.com/columbiadecember2026

10/02/2026

𝗪𝗢𝗗 𝟯 𝗶𝘀 𝘁𝗵𝗲 𝗼𝗻𝗲 𝘁𝗵𝗮𝘁’𝘀 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁 𝗶𝗻𝗻𝗼𝗰𝗲𝗻𝘁 𝗮𝗻𝗱 𝗴𝗲𝘁 𝘂𝗴𝗹𝘆 𝗳𝗮𝘀𝘁.

For 12 minutes, you and your partner will alternate full sections.

One athlete completes the work.
Then the other repeats it.
Then you move on.

It starts with:
6 DB Burpee Box Step-Overs + 50' Unweighted Lunge
Then:
8 DB Box Step-Overs + 50' Unweighted Lunge
Then:
10 Burpee Box Jump-Overs + 50' DB Walking Lunge
Then:
12 Box Jump-Overs + 50' DB Walking Lunge
And you keep cycling until time.

RX: 50/35 # DBs + 24/20" box
Scaled: 35/20 # DBs + 20" box

This one is less about one big effort and more about how well you can keep moving as the legs start disappearing.
Smooth transitions matter.
Pacing matters.
And choosing a partner who won’t leave you hanging halfway through a 50-foot lunge matters too.

𝗣𝗦𝗟 𝟮𝟬𝟮𝟲 — 𝗢𝗰𝘁𝗼𝗯𝗲𝗿 𝟭𝟳.

Three workouts. One partner. No hiding now.