our first space

Thursday, 1/3/12

ROWING with Ave, at 7am. ONE HOUR OLY, with Sammy, at 12pm. CROGA, with Tim, at 530pm. HYBRID/ADVANCED OLY, with Jim, 530-730pm. RUNNING, with Ave, at 530pm. GYMNASTICS, with Sammy, at 730pm. ADVANCED OLY, with Jim, 730-930pm. Sign up for Sammy’s upcoming Gymnastics Seminar. Sign up for the Olympic Weightlifting Q&A this Saturday evening. January […]

Friday, 4/13/12

Friday the 13th, the day our favorite Gym Manager, Emily Avener goes in for surgery for her collarbone (yes, the same collarbone she broke months ago in a car accident) – if you get a chance, show her some Facebook love, folks! DON’T FORGET – a whole host of athletes is competing in the CrossFit […]

Wednesday, 2/8/12

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS! Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm. Sign up for the Games Team.  Do it.  Before I personally call […]

Sammy’s at the American Open right now!

You can watch her live by going here.  Enter your zipcode.  Click on the “live” box category – and you should be able to watch.  I am watching in Google Chrome.  She’s already finished snatching, but in a little while (maybe 15 minutes) she’ll be clean and jerking! Amazing stuff, Sammy!  We are so proud […]

Thursday, 12/1/11

Today Coach Sammy leaves for the American Open in Alabama! And our very own Coach Jim Rutter leaves tomorrow!  Throw them some love and well-wishing!  We’re so proud of you both – stay strong, and lift well!  If you have no idea what they’re doing – check this out, you’ll be able to watch them […]

Wednesday, 11/30/11

Have a moustache of any kind at home, on your face, available with a little eye pencil action?  This is the day to sport it – the very last day of November/Movember!  Read more about Movember here. :{ Come in to train, sport a stash and your picture will be taken.  Chalk stashes are gladly accepted. […]

Tuesday, 10/18/11

Feeling headachey? Read what our very own Tim Heckman has to say about exertion headaches. Pork loin is cheap and really tasty – and especially in honor of apples, fall, and lard… Rosemary, Apple Butter Pork Loin. Something that actually makes sense with ground turkey: Paleo Pumpkin Chili SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, […]

Thursday, 6/23/11

SELF-MYOFASCIAL RELEASE: Lax Ball to Rear Delt, 1 minute each side. MOBILITY: Take a band and stretch wherever feels tight: try overhead, the pec stretch, etc., 5 minutes. DYNAMIC WARM-UP: 3 Rounds of: 5 Cat Camels, 5 Bird-dogs, 5 Spiderman Steps each Leg, 5 Bulgarian Goat Bag Swings, and a few power strokes on the […]