Calendar Friday March 30, 2012

March 2012
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Today's Schedule

  • 5am
  • 6am
  • 7am
  • 9am (QuickFit)
  • 10am
  • 12pm
  • 3:30
  • 4:30
  • 5:30
  • 6:30pm
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Workout of the Day

"Row Your Boat"
Teams of 4:
Row 5K
Each person gets 20 pulls on the erg at a time. Complete 7 ballistic situps and 7 burpees during your rest period.

WellnessFX FREE info. session is next Saturday at noon (Apr. 7). If you haven't put your name on the whiteboard yet, I highly recommend it. This is a fantastic opportunity and who better to learn about it from than the man who founded the company and a local naturopathic and homeopathic physician that practices for the program? I can say with confidence that Dr. Kassam gave me as much useful information regarding my health during a 30 minute consult over the phone than I have received in the rest of my life combined. She explained line by line what the results of my blood work mean and provided some simple strategies for improvement. The best part is that her recommendations align with what we already do in terms of nutrition and exercise, so they are amazingly easy to implement. As an example, I began supplementing a multivitamin without iron to address a moderate level of homocysteine present in my blood. Since my Vitamin B12 and folates are at optimal levels and I've got plenty of iron from consuming copious amounts of grass-fed beef, Dr. Kassam explained that a multivitamin with Vitamin B6 and zinc but without iron would be a good idea for a couple of months. I was able to come to this decision based on actual measurements from my blood and the advice of a naturopathic doctor that explained things in great detail, not based on hearsay or because I read about it in a magazine or on a website. I can't wait to give some more blood to see how things are going! Be there next Saturday for more info.

Happy Birthday Lauren & Lydia & Nicky!

Happy Birthday to Nicky too, way to rock that special vest!

Regular Saturday schedule this week:
7 AM – Team Training
9 AM – Open Gym
10 AM – Combat Fitness
11 AM – Strong Saturday



Cyndi Ellis

March 30, 2012
5:41 am

HB2U both!


March 30, 2012
5:50 am

Happy Birthday to two of the sweetest ladies on the planet!

Also, I second Adam’s recommendation for the Wellness FX program! It will give you concrete evidence of where you are in your health journey. I, too, have received help and advice above and beyond what I have ever received from my doctor in the past.
Can’t wait to see some good results from the adjustments I’ve been making!

Jake and Lara

March 30, 2012
6:30 am

Happy Birthday Lauren and Lydia!


March 30, 2012
6:32 am

Happy Birthday ladies!

Jess C

March 30, 2012
7:06 am

Happy Birthday Lauren and Lydia! Let me guess on the baby pic…Lauren on the left and Lydia on the right?


March 30, 2012
7:29 am

Happy Birthday Lauren and Lydia!


March 30, 2012
7:33 am

Oooooh, I’ve missed CFV!! Thanks for welcoming me back and for pushing hard Breakfast Club! Somehow all the training at altitude I’ve been doing didn’t make the rower feel any easier?!? I can’t tell you how great it was to walk into a gym full of familiar and smiling faces. It’s gonna be a great weekend…


March 30, 2012
7:46 am

Happy birthday, gorgeous girls!

Scott D.

March 30, 2012
7:57 am

Happy Birthday!!!


March 30, 2012
8:13 am

Thanks Breakfast Club for the best Birthday WOD ever! The three Breakfast club boats put a beat down on the workout. Good luck to the rest of the classes, it’s a fun one.

Jess your right on the one on the Left. Thanks Adam for the Bday post!


March 30, 2012
8:17 am

Happy Birthday, gals!

Lauren, I got a flat tire the other day and thanks to you I was able to change it all by myself (in the pouring rain). You rock 🙂 See you soon hopefully!


March 30, 2012
8:25 am

Nice work Tiffany! Real women change their own tires (for time).


March 30, 2012
9:28 am

Happy Birthday to 3 beautiful ladies!!


March 30, 2012
8:25 pm

Happy Birthday to two very strong and beautiful Crossfitters!


March 30, 2012
8:27 pm

Oops! I meant to say Happy Birthday to 3 very strong and beautiful Crossfitters! That would be : Lauren, Lydia and Nicky!