Thursday October 29/09

Filthy Fifty is on the horizon. Are you ready? Lot's of water, good food, and sleep will have you ready for this one. Good luck.

Monday October 19/09

Iam Crossfit number 3 starts tonight. 6 weeks of Lot's of new stuff and ton's of fun. Classes are Monday and Wednesday at 7:30 and Friday's at 5:30. See you tonight.

If you were unable to join this class, we have another one starting Tuesday November 3rd. Sign up now as classes fill up quick.

(pic) Larissa working on her Kipping pull up.

Saturday October 17/09

The 5 week "Fran" challenge has begun. Over 100 people have signed up for the challenge. Did you record your time? We will be going at again November 18/19/20. The goal for everyone is to shave 30 seconds off your time.

5 Ways to improve your Fran time.

1) Practice your Kipping pull up and Thruster technique. Proper form will help shave off a few seconds.

2) Dial in your nutrition, 5 - 6 small meals a day. Incorporating the basic rules of the Zone diet, with a emphasis on Mediterranean foods.

3) Improve your flexibility; a longer muscle is a stronger muscle. Take a FREE Yoga class at Back to Back. Ask me for details.

4) Sleep 7 - 8 hrs per night. You need rest to recover properly.

5) Keep training at HIGH INTENSITY!!

Train hard and have FUN!

Thursday October 15/09

The following is happening at the gym in the next 6 weeks.

Fran 5 week challenge has begun. We challenge you to improve your Fran time in 5 weeks. Consistant training and proper nutrition will be needed to beat your time. Ask a coach for details.

Filthy Fifty is coming up at the end of the month. Oct 31/09, November 2 and 3rd.

Harriers relay race November 11.

FIGHT GONE BAD for FOOD coming up Dec.4/5/7 . Sign up coming soon. Entry fee is a minium of 3 cans of non-perishable food items. With all donations going to the West Shore food bank.

Wednesday October 7/09

Benchmark ANGIE has left it's mark. Great job everyone. Check out the pics and videos.