Check out this cool video and the motivational speech from the movie Rocky.  Do you know what you are worth?  Do you know what you want to be? Do you want to be healthier, more fit, skinnier, stronger, faster, more successful?  Well, what are you waiting for?  Stop making excuses and take a step and make it happen  If not, you'll be always be doing nothing but surfing the Internet as you are doing now just talking about changing yourself for the rest of your life.  Call us or come in for a free class today and make that commiment.

Some of our Team CrossFit ladies got togther over the weekend to celebrate Erica's 30th bday with a costume party!  We work hard at the gym but we definetly know how to cut loose outside of the gym and have fun together.  Looking great ladies!

Check out the September issue of Men's Exercise on an article written by our Lead Coach James Lee on "functional fitness".

1. Lifting weights will make be buff and I don't want to look like a man - Do you know how hard it is even for man to get buff?  Men pump iron at the gym for hours a day just to get some gain in their muscles.  Not only men pump iron hours and hours a week, they also resort to taking all kinds of supplements and sometimes steroids so that they can gain maybe 5lbs of muscle!  Look around the class the next time you are at our gym.  I bet you that out of 10-15 guys that are working out, only couple guys at the most are "buff".  Everyone else is normal to being tone and athletic and these guys hit the weights HARD when we do them in our classes.  The fact is that woman are just not built to get buff.  The picture you see of a freaky buff women posing in body building competition is someone that does that for a living AND takes steroids.  Take a look around some of the ladies that have been with us for a while.  You'll know who they are because they are super confident and love heavy lifting days and they are the first to grab a bar.  If you look at them, you'll see that they are all tone, sleek and sexy and feminine inside out and they hit the weight HARD also. Unless your ideal body type is Kate Moss (gross), lifting weight will only do your body wonders!  Not only will it make your body lean out and tone up, it will strengthen your bones, increase your metabolism, and make you strong!   If you need more convincing, please read the following article - 10 REASONS HEAVY WEIGHTS DON'T BULK UP WOMEN
2. I have to workout an hour or more to burn my fat off - Says who?  Have you actually read a study showing that  working out hour and hours will make you loose more weight?  This is a fallacy that most people especially women have been believing for a very long time. Why?  Because it kind of makes logical sense I guess.  More work you do, more sweat, more fat comes off...hmmmm. What if I told you that you can have the same results by working out for 30 minutes or less?  Isn't that better?  Wouldn't working out half of the time also be better your body and joints because it's less wear and tear, less Cortisol?  That makes sense too right?  So which is better?  We know it's the latter because we have member after member doing it and getting results everyday!  Don't believe what someone just tells you, believe what you see, feel, and experience for yourself.  If you need more convincing, please read the following article - ARTICLE 1, ARTICLE 2

We usually play this game with our kids but it's a great warm up for our big kids!

What is it mean to be a CrossFit woman?  It means you are a strong, positive, goal achieving, super fit, take on anything, heavy weigth lifting, sprinting, pull up doing, SUPER WOMAN!  If you want to be like this, give us a call and come check out our gym and our community where it's full of people and members that wlll support and help you each step of the way.  If you want to be weak, constantly complaining, negative, feeling bad for yourself, I can't do this, I can't do that, bla bla bla, full of excuses woman, check out that other big gym where its full of strangers that don't care who you are and what you do.

Meet Hollow Rock to Superman!  Try it!

Saturday morning CF class @ 9am is always POPPING!  What a great way to start the weekend. 

How many women do you know that can do a pull up?  Check out Lillian doing pull ups on her own for the first time!  And she does three!  This is what happens at Team CrossFit.  We make you a lean, mean, pull up achieving machine!

Bunch of us had too much fun at the Warrior Dash on Saturday.  Running 5k through mud, obsticles, firepit, and other crazyness equals fun a way to test your fitness!  Here at Team CrossFit, we are always doing some fun community event like this every month so come join the family!