Thursday, September 30, 2010

The Upcoming STRENGTH Program

Running along side Adam's ENDURANCE Program, I (Andrew) will be running a STRENGTH program for those interested in improving your ability on the other end of the spectrum.

lifting heavy things

This program will be based off of three days of relatively heavy lifting along with supplemental exercises and, of course, conditioning days.

knuckle draggers

Our mandatory meeting times will be Tuesday and Thursday at 6:30pm and Saturday at 10am. The program begins on Tuesday the October 5th at 6:30pm.

This will be a two-month program and will be limited to the first 12 people who sign up. Ask me directly for more details. There is a $40 membership "Strength add-on" per month and you must be at the Unlimited classes tier (because you will be in here 4-6x/week!).


We will continue these programs and open them up to newer interested individuals. Those who wish to keep on going within their personal programs may do so.


There are 7 spots left.



find your 5 rep-max of a sumo deadlift

Bex the beast

Do you feel a difference with using a wider stance and more narrow grip? How about mixing your grip? How about "corkscrewing" your feet into the ground?

Wednesday, September 29, 2010

The Moment (Some Of) You Have Been Waiting For

The FCF Endurance Program is about to launch!

Planning on joining the Endurance Program? Got a race or event you'd like to train for? Just want to know what its all about? Adam, our certified Endurance coach, will be holding a one-hour kick-off information session this Saturday at 10am, with the first class on October the 5th at 6:30pm.

We'll be discussing exercise techniques, training options, scheduling, pricing, and the lot. Bring your questions and coffee, and stick around for the 11am CrossFit class if you'd like!

Need some events to train for? Here's a few to look into:

10/30 - King County Cyclocross (cross-country bike racing)
11/13 - Winter Pineapple Classic (5k run with obstacles)
11/27 - Seattle Marathon 5k (5k run/walk)
11/28 - Seattle Marathon Full & Half (26.2k run/walk, 13.1k run/walk)
12/19 - 12ks of Christmas (12k run/walk, 5k run/walk)

And we are pumped for the 2011 Seattle Tough Mudder!

Monthly program cost will be $40 and requires the participant to be exercising 3x/week or Unlimited CrossFit. This includes skill training, additional programmed workouts, and will prepare you for any upcoming race you choose!



tabata intervals (20 sec work, 10 sec rest x 8 rounds) of:
  hill run
  double unders
  strict pullup

The lowest amount in any exercise interval is the score of your exercise. Your workout score is the sum of all exercises, except for the hill run in which you count the total amount of hills ran.

Tuesday, September 28, 2010

Announcing: 2-Day Self Myofascial Release Clinic & Certification

We will be holding a Self-Myofascial Release Clinic with Network Fitness on December 4th - 5th, 8:00am to 5:00pm.

This coaches clinic is intended for sports trainers, physical therapists, chiropractors, medical professionals, CrossFit coaches, and all athletes. You will learn Self Myofascial Release (SMR) techniques and become certified to demonstrate these methods for patients and athletes.

The 2-day course covers the body in five major groups:
· The Lower Leg & Foot
· The Thighs
· The Hip & Lower Back
· The Shoulder, Neck & Upper Back
· The Arms

Learn the recovery techniques to maintain full range of motion and functional performance in athletic and daily activities. Release excess muscle tension, break up scar tissue and adhesions, and release trigger points to restore proper biomechanics.

Safe practice of these techniques is essential to proper benefit. This workshop will teach you how to demonstrate the movements to patients, ensure proper body movement and placement, and indications of when to refer a patient to advanced therapy methods.

All participants receive:
· A 170-page course workbook with SMR techniques and demonstrations.
· An SMR tool kit including: 2 balls, 1 block, a marble stone roller, a marble stone dome, and the new GRID Roller from Trigger Point Performance.
· Two full days of hands-on instruction, similar to 8 hours of deep-tissue massage (!)

The course cost $395 (or $325 without the tools) and is pre-approved for 1.6 continuing education units for NASM certified trainers, or organizations that also give credit for NASM approved courses.


for more info please contact

A little taste of what's to come:



21-15-9 reps for quality:
turkish get-up (alternating arms), 20/15kg
sots press, 20/15kg

This workout is to be done with a single barbell, but if needed scale with an appropriate object: dumbbells, kettlebells, pipes, backpacks all work. You can TGU your trainers too:

an oldie but goodie

Paleolithic Solution Seminar

Does mobility and stretching get your blood pumping?  Then check out the details of the newly announced mobility certification FCF is hosting on December 4th and 5th.  If you are interested in learning more about this "Paleo Diet" crossfitters everywhere are ga-ga about, then check out this opportunity.  Robb Wolf, one of the diet's biggest fans and pioneers, is going to be giving one of his Paleolithic Solution seminars at Agoge Crossfit in Woodinville, December 4th.  If you want a cheaper option, I suggest forking over $15 for his book, instead.

This, from Robb Wolf's site:

DATE: Sat 12/4/2010

Spend 1 day with Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo nutritional concepts to support fat loss, muscle gain and improve athletic performance. Attendees will be exposed to basic pathophysiology related to metabolic diseases such as Type 2 diabetes, cardiovascular disease, Alzheimer’s and infertility. Additionally, attendees will receive a mechanistic understanding of autoimmunity and systemic inflammation and how these processes impact performance, health and longevity. A basic science background is helpful but not necessary for this seminar. Cost of this seminar is $195.

The seminar will begin at 9am and finish at 5pm with a 1 hour break for lunch.

Agoge Gym 19011 Woodinville-Snohomish RD NE
Woodinville, WA 98072


Monday, September 27, 2010

An awesome weekend

Let's start with another awesome video by our very own Pao:

Fight Gone Bad 5 - Teaser (@Urban CrossFit) from Pao Sanchez on Vimeo.

Fight Gone Bad-ers

Back-left to Right-front: Carrie, Joey, Joel, Margaret, John, Nate, Colin, EJ, Jason, Hollie, Alex, Elizabeth, Tony, Mark, Robyn, Tim, Danielle, Max, AB, Adam, Paolo and Rebekah. A huge thanks to Ginger for taking the group photo (again!) and to Urban CrossFit for hosting such a great event! Individual results are up on their facebook page.

Carl, Tony, AB, Kelly, Adam, and Andrew V at the Mobility Cert. Todd L was there too! Good to meet so many great coaches and athletes. Congratulations to Laurie and Kurtis and their Rainier CrossFit for moving into such a beautiful new home. Thanks for hosting the cert!



for max load:
1 rep max clean & press

The Clean & Press is a weight training exercise, and was part of the sport of weightlifting in the Olympics until 1972. It was removed from Olympic competition due to difficulties in judging proper technique. The "layback" that many lifters used became greater and greater in range until they decided to remove it from competition. It resembles a standing bench press.

Strength expert Mark Rippetoe explains how the judging criteria problems could've been easily avoided:

The picture shows that the lift should be DQ'ed when the front of the armpit falls behind the line produced by the most posterior aspect of the glutes. What part of the body could be tightened up?

That's right- THE MIDLINE. Keep those ribs down!

Friday, September 24, 2010

Saturday Details

The gym will be closed tomorrow for Fight Gone Bad 5.

Come to Urban CrossFit to cheer on your gym mates!


Today's WOD

"GI Jane"

for time:
100 burpee pullups


Agree or disagree?

Thursday, September 23, 2010


Tony's in town and he, Adam and myself will be attending Kelly Starrett's CrossFit Mobility Certification this Sunday at Rainier CrossFit.

We will also be running a SMR Coaches Clinic Certification on December 4th & 5th with Network Fitness.

Steve Maxwell is also coming to Seattle for a Joint Mobility and Bodyweight Conditioning Seminar on Sunday, October 10th.


Max's Birthday WOD

for time:
800 meter run
22 kb swings 24kg/16kg
22 dolphin burpees
22 double unders
22 power cleans, 50kg/30kg
22 pistols
22 clapping pushups
22 wall ball shots
800 meter run

Robyn has some pretty sweet clapping pushups!


Wednesday, September 22, 2010

A Good Squat?

Riddle me this: Is Joey Muscles using proper squatting mechanics? Why or why not?

Bonus riddle: Is this picture not awesomer than awesome?



each for time:
2k row
1k row
500m row

compare to 23FEB2010.

Rest as needed in between the sets. Work on the high hamstring mob with a lacrosse ball.


Elias pointed out this article from

Now's there's a followup! A lot of military CrossFitters jumped in and shared their opinion on the matter. Check it:


Tuesday, September 21, 2010

Monday, September 20, 2010


With the change in the weather (warm, but with overcast) we are experiencing some heavy mugginess throughout the gym. This affects us two ways: 1.) we have to mindful of our equipment 2.) we have to be mindful of our bodies.

by Daniel from CrossFit Eastbay:

At CFEB, we work hard.  Which is great, but it can have an immediate downside if certain precautions aren't taken.  To illustrate this point, after one particularly stuffy and sweaty session in the yoga room at Ironworks, my brutally honest wife and her oh-so-expressively crinkled nose informed me of a hard truth:  I stank.

Now, nobody enjoys being stinky (except maybe my parents' dog).  So I endeavored to remedy the problem with some good new-fashioned research on the internet:  what is body odor?  and how do you fix it?

It's a delicate subject, so I'll be both vague and blunt:  you've probably been a bit ripe yourself at some point or other, particularly when the weather is warm and the quarters close.  Forewarned is forearmed, as they say, so here's a bit o' beta on keeping the funk firmly where it belongs:  on your iPod.

First, a bit of biology
We all know the cause of body odor is sweat, right?  Well, not directly.  You see, there are two types of sweat glands on the body - eccrine, which are everywhere, sweat out an odorless mixture of water and salt.  Apocrine glands, however, are located in areas dense in hair follicles (underarm/groin), combine some fatty acids with their salt and water, and it is the bacteria that feed upon and break down the fatty sweat that cause the odor.  Yummy, I know.  So controlling body odor is more about battling bacteria than it is about stopping sweat.

Knowing is half the battle

The other half is doing something about it.

  • Use deodorant.  Might as well start with the most obvious one.  Most deodorants contain alcohol that turns the surface of your skin more acidic, making it less hospitable to bacteria.  Personally, I hate the smell of perfumed deodorants (since when does "fresh rain" smell like a hungarian bath house?), so I opt for the unscented variety.  I like Mitchum brand, but have heard good things about Trader Joe's brand.  If it irritates your skin, try baking soda or talcum powder, or use an antibacterial soap when you shower.

  • Skip the anti-perspirant, though.  These work by using aluminum compounds to temporarily block your pores, eliminating your ability to sweat.  This just doesn't seem like a good idea to me - fighting bacterial freeloaders is one thing, but disrupting your body's natural processes can have unintended effects, as can smearing metal compounds all over your skin.  Also:  it wrecks your clothes.

  • Workout in natural fabrics.  Synthetics like polyester and rayon can turn a mild "phew" into a full-blown "gah!," but cotton sucks to workout in.  The solution?  Merino wool.  It's a bit pricier, but its natural wicking and anti-bacterial properties make it something of a wonder fabric - you can wear it for days on end and then ride a crowded subway car without attracting a single dirty look.  It even comes in ultralight weights suitable for summer.  Gita and Ynez, our fashionistas-in-residence, recommend brand-names Icebreaker and Patagonia, but you can also find nice stuff by Backcountry and Smartwool.  The Backcountry outlet is a great place to pick some up for less, or keep an eye on CFEB's favorite super-discounter,Steep and Cheap.

  • Cut your hair, hippy.  OK fellas, I know that some consider the idea of trimming anywhere below the neck tantamount to wearing ultra-short cutoffs with a rainbow flag patch on the ass (not that there's anything wrong with that), but it's time to embrace your inner metrosexual.  Ever wonder why guys tend to smell so much more than ladies?  All that hair under your arms and *ahem* elsewhere provides an ideal breeding ground for the odiferous little bacteria.  Companies like Gillette and Norelco are hopping on the bandwagon with products specifically (and sometimes hilariously) targeted for men, so you're running out of excuses:  it's time to man up and trim down.  You don't need to go bare skin if you don't want to, but please:  if you can braid it, trim it.

  • Watch what you eat.  It wouldn't be a CrossKitchen article if I didn't lecture you about food, would it?  What you eat can have a definite effect on how you smell.  Both vegetarians and those who consume large quantities of meat tend to be stinkier than those with a more balanced diet.  Onions, garlic, curry, spicy food, coffee and alcohol are also prime culprits to be consumed in smaller quantities if you're a repeat olfactory offender.

  • I'm assuming here that I don't need to tell you the really obvious stuff (like "shower daily" and "wash your workout clothes between uses").  If I do, then you're probably beyond my help (in many ways).  But armed with these tips, even the muskiest malefactor can finish a long metcon smelling like a rose.  It has definitely helped me, if my wife's crinkled nose is any indicator.

    Check out the comments to the original post for a great discussion on clothes as well.



    "TEST 3"

    tabata squats
    max reps of muscle-ups in 4 minutes

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

    see How Fit Are You? [pdf]

    Friday, September 17, 2010

    Shower time

    The last in this week's series of pictures of the Warrior Dash 2010 in OR.

    AB, Sheena & Pao

    Faye realizing how cold the water is

    Max & TMIMIC

    Big, big thanks to Ginger for the photos! Next time you're joining in on the fun (;



    3 rounds for time:
    30 squat cleans, 44/30kg
    30 pullups
    800m run

    compare to 04JUN2010. Today's TTB is 30:49.


    Saturdays have been big team workouts for a while now. We will be going through a schedule change soon and will be eliminating the team element. We won't get rid of them completely, but team WODs won't be guaranteed every week.

    Thursday, September 16, 2010


    Click to embiggen!

    Adam Dirté

    Pimp C



    as many rounds as possible in 8 minutes:
    4 pushups
    8 squat thrusts
    12 squats

    Squat thrusts are burpees without the pushup.


    Why Fish Oil Works Swimmingly Against Diabetes - Medical News Today

    ask your trainers how many you should take daily

    What does these mean kids? IT MEANS TAKE YOUR FISH OIL!

    Wednesday, September 15, 2010

    Sliding Down!

    The Ninja

    The Most Interesting Man in CrossFit

    Lady Yen

    Sheena the Machina



    20 seconds for max reps, followed by 10 seconds of rest for four minutes:
    • wall ball, 20/14#
    • duel kb sumo deadlift high pull, 16/12kg
    • box jump, 20/18"
    • push press, 35/25kg
    • row (cal)
    There will be a one-minute rest/rotation period after each exercise. Your exercise score is the lowest amount of reps in any given interval. Your total score is the sum of all your exercise scores.

    compare to 09JAN2010.

    A proper post-WOD meal: grass-fed beef, olive oil, bell peppers, onion, garlic, heirloom tomatoes, freshly ground pepper, avacado and wine.

    Tuesday, September 14, 2010

    Next Events

    Warrior Dash: done.


    after: Max the Mud Monster

    Next up: FIGHT GONE BAD 5 @ Urban CrossFit 9/25.

    Our current roster:

    • Sheena, Danielle, Hollie, Bex, Mrs M, EJ, Joey Muscles, AW, Tim, Colin B, Ced, Max, Alex, Kyle, Joel, AB and Tony.
    Want to join in? IT'S NOT TOO LATE!

    After FGB5: The Seattle Marathon (and 1/2 Marathon) is on 11/28. Adam is going to start an Endurance Program soon to prepare those ready and willing to participate! Details soon...



    back squat 5-5-5
    back ext, 3 sets of max reps

    compare to 05AUG2010.


    A New Name for High Fructose Corn Syrup - The NY Times

    courtesy of

    HFCS aka "Corn Sugars" aka sugar aka hyperinsulinemia aka an early death.

    Monday, September 13, 2010


    Team FCF is back after an amazing day in North Plains, Oregon. A number of gym folk came by in full force to stomp the Warrior Dash- a trail 5k run through water, mud, uphills, downhills, over logs, haystacks and fire!

    more pictures to come!

    Cedric smoked the run with a 23:22. Everyone else did amazing well- especially Garit, Colin B, Ced, Jonny Wally, Max and Adam who were rocking some killer outfits. Check out the rest of Sunday's results here!

    your favorite American and Jamaican



    using the "21" protocol:
    OH bumper lunge, 20/15kg

    compare to 11AUG2010.


    We encourage high fives in the gym all the time. We build our community by giving it our all each and every time. Jogo Gym showed us this video about high-five ettiquitte a while ago:

    Jackass 3 is coming out and here's a gnarly high-five (post commercial):

    This is the high-five we will give you if you don't use the brand spankin' new RSVP system! If you still haven't received an Athlete ID, send us an email!

    Friday, September 10, 2010

    Thriving on the basics

    The training method we employ at our facility is based basic human movement- things like
    • squatting - moving from a standing position to a seated position (or visa versa)
    • pushing - moving yourself away from something, or pushing something away from you
    • pulling - moving yourself closer to something, or moving something closer to you
    • bending - closing the big angle of your body (getting your torso closer to you lower body)
    • straightening - opening the big angle of your body (moving your torso away from your body)
    We practice these movements many times throughout the week so that you may thrive in the activities of your everyday life. Cleaning a barbell then pressing it overhead is definitely different from picking up a heavy object from the ground and putting it on a high shelf, but only if you look at the items. The application of force is the same. Let's practice that and train these inherent movements, not muscles.

    Below is a video of one of the greatest boxers that ever lived, who excelled at using the basics:



    AB's Quarter Century

    as far as you can get in 25 minutes:
    10 muscle-ups
    20 handstand pushups
    30 cresent toes-to-bar
    40 pistols
    50 jumps OVER a box, 24/20"
    60 clapping pushups
    70 overhead bumper walking lunges, 20/15kg
    80 one-arm dumbbell push press, 50/35#
    90 one-arm kettlebell swings, 24/16kg
    100 burpees

    Thursday, September 9, 2010



    Who loves it and who groaned and felt a little queasy just reading that? 

    When we were kids, we all loved it. We ran everywhere, chased each other, raced, and had grown ups telling us to stop all the time. Most of us listened.  Some of us are better at it than others, some of us never stopped running everywhere. (They're called Kenyans, they win all the marathons)

    The good news and honest truth is that running is a skill, which means it can be improved. Get faster, go farther, use less energy. You might even find yourself liking it again, or maybe just hating it less.

    Remember: "You don't stop playing because you get older, you get older because you stop playing"


    for time:
    1mi run
    2k row
    1mi run

    compare to 27MAY2010.


    Do you like endurance? Adam is about to start a huge endurance program for those who compete and those who just want to better at running. Who's interested?

    Good luck to the Warrior Dashers this weekend!

    Wednesday, September 8, 2010

    September Foundations Athletes!

    This is your homework! Memorize our Dynamic Range of Motion movements. This is your warm-up when you get in on Friday:

    Foundation CrossFit: Dynamic Movements from ABueno on Vimeo.

    Also, are you using our brand new RSVP system? Let me know if you need a login created.


    50 reps for each exercise, for time:
    box jump, 24/20"
    jumping pullup
    kettlebell swing, 16/12kg
    walking lunge
    push press, 20/15kg
    back extension
    wall ball, 20/14#
    double unders

    compare to 01APR2010.


    It's getting cold- do you have some FCF gear to keep you warm?!

    in the office

    $20 American Apparel tee-shirts (adult and classic girl in Army, Eggplant, Asphalt and Teal), $50 American Apparel pullover hoodies (in Asphalt). If you want one sent let us know!

    Tuesday, September 7, 2010




    for time:
    50 db snatches, 45/25#
    100 double unders
    50 db snatches, 45/25#

    compare and contrast to 24MAR2010.


    Elyse came to get a workout in with AB the other day. Does this mean all of our FCFers get to workout with her on the next vacation to Hawaii?

    AB, Elyse, Tony

    Monday, September 6, 2010

    Labor Day 2010

    Hope you're enjoying this Labor-free weekend!

    Kyle and Elizabeth definitely are!



    not for time, but for form:
    1 total minute in a handstand (or 10 handstand pushups)
    20 burpees (stand, hands down, kick back into plank, pushup, jump to flat feet, jump)
    30 deep inhales, the last half using a hard breath (hiss) during the exhale
    40 dislocates with something OTHER than a dowel
    50 pushups, each rep switching up the hand position/style
    60 dynamic kicks (15 forward, 15 back, 15 out, 15 across) both legs
    70 overhead lunges with something awkward
    80 situps, also with that awkward something
    90 jumps to something at least 6" above your tallest standing reach
    100 HONESTLY AMAZING squats


    What did you do this weekend?

    Friday, September 3, 2010

    Trainers work out too

    AW and TL getting it done



    for time:
    21 overhead squats, 44/30kg
    42 pullups
    15 overhead squats, 44/30kg
    30 pullups
    9 overhead squats, 44/30kg
    18 pullups

    Remember that you have homework this weekend.


    We love visitors! Elyse Umeda came into the box to spank everyone today with a time of 6 minutes and change. Wow.

    Thursday, September 2, 2010

    Fight Gone Bad 5

    [I forgot that I had made a video of TMIMIC get his first muscle-up the other day. CHECK IT OUT!]

    From the official site:

    Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

    Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

    The event can take place at any CrossFit Affiliate facility between 6am and 4pm.

    The event format is the Fight Gone Bad CrossFit format:
    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
    Wall-ball: 20 pound ball, 10 ft target. (Reps)  
    Sumo deadlift high-pull: 75 pounds (Reps)
    Box Jump: 20″ box (Reps)
    Push-press: 75 pounds (Reps)
    Row: calories (Calories)
    The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
    Awards are given on Individual, National, and Regional levels.

    Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

    They will break up the workout into levels. The four divisions are:

    Class A: Standard Men = 35kg push press and sumo deadlift high pull, 20# wall- ball and 20" box jump
    Class B: Modified Men/Standard Women = 25kg push press and sumo deadlift high pull, 14# wall-ball and 20" box jump
    Class C: Intermediate = 16kg push press and sumo deadlift high pull, 8# wall-ball and 20" box jump (step-ups are okay)

    We will be participating at Urban CrossFit this year. For Saturday's post I'll list who we have as acting victims participants. Sign up on the whiteboard if you haven't done so yet.

    Click here to see AB's Page and donate!

    Click here to register!



    2 rounds for max reps:
    60-second stations of
    • wall ball, 20/14#
    • sumo deadlift high-pull, 35/25kg
    • box jump, 20/14"
    • push press, 35/25kg
    • row (cal)
    There will be a 60 second rest between each exercise.


    Also, your Moment of Zen:

    Wednesday, September 1, 2010

    A show of hands please

    Who's ready for a specific Strength Program? We are working out some details to figure out a plan for those who want to increase their absolute strength as well as gain muscle.

    Conversely who's ready for an Endurance Program? Maybe something to prepare you for the Seattle Marathon or Half-Marathon?



    for max reps:
    5 minutes hang power cleans, 35/25kg
    5 minutes double unders
    3 minutes hang power cleans, 35/25kg
    3 minutes double unders
    1 minute hang power cleans, 35/25kg
    1 minute double unders

    “You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don’t settle.”
    Steve Jobs
    Do you do what you love?

    We do.

    RSVP System!

    Thanks to our FCF Geek Squad, we will soon be implementing a new RSVP system to display class sizes. While we have not made this a requirement in the past, it will help all of us if everyone uses it. You can sign up for classes up to 7 days in advance, and will help us prepare for all of you hungry athletes! We will explain how to use this next time you're in class, or shoot us a note at

    Class rsvp closes 15 minutes prior to the start of class. (Please keep in mind that Monday, September 6th is closed for the Labor Day Holiday. We will run Monday's schedule on Tuesday.)

    This will only be effective if all of our athletes use the system, so please do so! 

    Please bookmark and use it to schedule your week of classes! Thanks to Herman for the smarts!

    (We made him wear these glasses post-WOD)



    for time:
    row 2k

    compare to 13MAY2010.


    When rolling your muscles, find a knotty area and hold it there until the pain/discomfort dissipates. Usually this takes 40 seconds of more, or 10 deep breaths. The first muscle response will be to contract and protect from damage. Eventually you'll feel the knot start to relax, and this is where you will get the most benefit. Use a roller for stretching before workouts, a lacrosse ball to get in deeper after workouts.

    Please roll your calves. They will thank you!