We are on normal hours this week except for Thursday, January 1st.  To let ya’ll sleep-in our first class will be at NOON, with evening classes as normal.

And what an AMAZING couple of days it was, working with four of Crossfit’s head trainers, and 17 fellas from around the country (and one from Australia).  I am so proud to be a part of the Crossfit community, and am equally proud of how HQ continues to hold each of us, coaches & athletes, to a higher and higher standard of excellence.  There is no such thing as perfection, only progress.

Me, the boys, and Nicole.

Inspired by Alwyn Cosgrove’s 6-rep complexes but without the 45-second rest period

Sumo Deadlift x 6 (M95 W65)
Push-Ups x 6
Thruster x 6 (M95 W65)
Split Jumps x 6R/L
Push Jerk x 6 (M95 W65)
KB Swing x 6 (M24kg W16kg)

8-rounds AFAP

That is GOOD stuff Ben.  And a special shout out to the 6am’ers who as a class brought the most BOO.

We have OFFICIALLY moved and are now open in our new 112 Grand Ave space across from the Grand Ave Ale House… next door to Henderson’s Used Bookstore… around the corner from Mt. Bakery… and not far from The Black Drop coffee house.

We will be closed this Wednesday and Thursday. See you all Friday

Misty & Shain Go Uh Kipping

J’s Trashman Part II

Duane On the Rope

Lynn & Steve Overhead Again

Carolyn… Lord of the Rings

Our entry for the 2008 Fight Gone Bad III Film Fest.

Fight Gone Bad III Film Fest Entry

After SIXTY DAYS of hard work, dedication, and plenty of laughs Emily & Kaci have graduated from our SHIFT program.  Each of them lost 8% body-fat, and doubled their work capacity and strength.  AWESOME job you guys.  Make sure to give them a well deserved congrats when you see them.

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you
But make allowance for their doubting too,
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream–and not make dreams your master,
If you can think–and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ‘em up with worn-out tools:

If you can make one heap of all your winnings
And risk it all on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breath a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: “Hold on!”

If you can talk with crowds and keep your virtue,
Or walk with kings–nor lose the common touch,
If neither foes nor loving friends can hurt you;
If all men count with you, but none too much,
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And–which is more–you’ll be a Man, my son!

Most of you know how I LOVE a good fitness gadget.  I wanted to make sure you all knew about this little treasure.  It’s called the iGallop.  It brings the intensity of horse riding into the comfort of your own home.  I’m going to go ahead and put a little *DISCLAIMER* on the video below.  It’s a little racey.  Yet another reason why iCrossfit.

In honor of all of those who were in today doing Fran…

Geared Up Fran

Has it really been since January that we had a new video up here?  That’s not right.  I think Fight Gone Friday’s the day!!!