TEAM CROSSFIT

“BE AWESOME!” 8 WEEK CHALLENGE

admin — Fri, 11 May 2012 05:51:48 +0000

It is that time again! Time to set some goals, dedicate yourself to some good old fashion butt-whooping workouts, show what you worked hard for, win some prizes, and have a big old party after! That’s right folks. It’s CHALLENGE TIME!

>>> SIGN UP BY 31ST AND SAVE $10 <<<

CHALLENGE DETAILS

This time around will be 6 weeks in duration along with some additional AWESOMENESS!

Start day / Prelim event - Saturday, June 9^nd @ 11am
End day / Final event plus BBQ– Saturday, July 21^th@ 11am
Free before and after weight, measure, picture
Free special edition Team CrossFit Competitor T-shirt/Tank top. If you want a specific size t-shirt or tank top, you must sign up by the 31st. After that, you will receive a large t-shirt
Free Nutritional Workshop (Sunday, June 10^th @ 10:30am)
Registration fee: $35 UNTIL 31ST. $45 AFTER

NUTRITIONAL CHALLENGE – Eat right, workout, lose weight and win!

Weigh-in at the start, weigh-out at the end. The person with the biggest averaged % lost wins!
Male and Female winners
Log your daily meals on our Facebook 2012 “BE AWESOME” NUTRITIONAL CHALLENGE PAGE

>>> SIGN UP BY 31ST AND SAVE $10 <<<

PHYSICAL CHALLENGE – Strength and Metabolic WOD

Strength - Back squat and Strict Press: the highest % weight lifted to body weight
Metabolic WOD – you have to come to the prelim event to find out!
There will be an Advance division and beginner division so everyone can join in!

START DETAILS

WEIGHT IN / PRELIM EVENT

Weigh-in will be conducted between June 4th and June 8th. You will need to contact your personal coach and set up a time with them directly. Each weigh-in will take about 5 minutes. THERE WILL BE NO WEIGH-IN ON SATURDAY THE 9TH
If you want a specific size shirt or a tank top, you must sign up by the 30th so that we can order it to have it by the 9th. If you sign up after, you will receive a large t-shirt
You can still participate if you can not make the above dates (we will have make up dates) but you will NOT be in the running for the prize
If you have any friends you would like to have join, we have a special membership set up – BE AWESOME” CHALLENGE MEMBERSHIP

>>> SIGN UP BY 31ST AND SAVE $10 <<<

“BE AWESOME!” CHALLENGE SPECIAL MEMBERSHIP

admin — Fri, 11 May 2012 05:23:45 +0000

If you have been waiting for the right time to join Team CrossFit, THIS IS IT! It is time for one of our famous nutrition and physical challenge and we want YOU to join us! There’s no better time to start your membership than during a challenge because you will start off with set goals, all the motivation you can handle, and big prizes at the end! To cap it all off, this membership will save you tons of money compare to our regular membership. There’s NO MORE EXCUSES! It’s now or never and if you want to change your fitness, your health, and your life for the better, ACT NOW and enroll in this life changing event because it’s not going to get any better than this!

>>> CLICK HERE TO PURCHASE THE LIMITED TIME MEMBERSHIP NOW <<<

“BE AWESOME!” MEMBERSHIP DETAILS

10 week membership (must start by May 31st)
4 x week access (CrossFit or Krav Maga)
Access to open gym hours
Assignment of a Personal Coach
Free weekly meal plan by Paleoplan.com
Free membership to Beyond the Whiteboard for logging and tracking of all your workouts, stats, etc
Includes Challenge registration fee ($35)
Free before and after weight, measure, picture
Free special edition Team CrossFit Competitor T-shirt/Tank top
Free Nutritional Workshop (Sunday, June 10^th @ 10:30am)
$450 paid up front
No refunds, holds, or extensions if you can not attend for the 10 weeks
Can not be combined with any other discounts or offers

>>> CLICK HERE TO PURCHASE THE LIMITED TIME MEMBERSHIP NOW <<<

OUR LAST CHALLENGE EVENT

Why is our challenges so fun, exciting, and a MUST to be a part of? Pictures are worth a thousand words so check out this link for pictures from our last challenge event in February – TEAM CROSSFIT CHALLENGE EVENT

CONTACT US

If you are ready to sign up, use the big link you see in RED to buy it on-line or contact us by calling 818.992.7502 or emailing us by using the form below.

WHAT A GREAT COMMUNITY!

admin — Tue, 14 Feb 2012 18:16:35 +0000

Who has the best community in the whole wide world? WE DO! We are so proud of everyone at Team CrossFit for helping out one of our own when they needed us the most. Last Friday Ali’s road bike was stolen from our alley way and within 1 week, everyone pitched in, donated, and raised enough money to buy her a new one!

Special thanks to David Kooi – a Team CrossFit member and the owner of Santa Monica Mountains Cyclery for giving us a great deal on a brand new road bike! Check them out!

Santa Monica Mountains Cyclery
21526 Ventura Blvd
Woodland Hills, California 91364
818-453-3204
contact@smmcyclery.com

CERTIFYING THE NEXT GENERATION OF INSTRUCTORS AT IDF

admin — Tue, 06 Dec 2011 08:20:13 +0000

Our Lead Instructor James Lee was ask to conduct an official Krav Maga Alliance Instructor Training for the IDF Krav Maga in Melbourne, Australia past week. He trained and certified more than 20 future instructors and every one of them gave it their all during a grueling 8 hour / 6 day intensive training. James also conducted a Krav Maga Knife defense seminar and a first ever official Bas Rutten Systems Striking seminar in Australia. Congratulation to all the participants and future Krav Maga instructors!

Protected: OCTOBER 2011 30-DAY PALEO CHALLENGE WINNER CIRCLE!

admin — Sat, 05 Nov 2011 21:03:36 +0000

INTRODUCING THE NEW “OPEN GYM” MEMBERSHIP FOR $50 A MONTH

admin — Tue, 18 Oct 2011 22:56:11 +0000

Are you a CrossFitter doing the WODs in your garage with limited equipment or doing it at the local “globo” gym where people look at you like your crazy? Here’s your chance to do CrossFit at a real CrossFit gym for fraction of the regular membership price. Team CrossFit has now created an “open gym” membership! This membership give you access to our open gym times along with our endless selection of CrossFit toys! The best part is that this is ONLY $50 a month! No commitment, no contract, no credit card. Come pay for the month and you are good to go. Here are the details:

Open gym times are Monday – Friday 1pm through 4pm, Monday and Thursday at 8pm ONLY
Sunday CrossFit group class at 9am included
No coaches during the open gym time
You must have done CrossFit before and know how to use all the equipment (one of our coaches will verify you)

If you are interested, please email us using the form below or use our on-line link to purchase your 1st month. Once you purchase it, Team CrossFit staff will contact you to set up your first visit where you will receive your membership card and other needed items – TEAM CROSSFIT ON-LINE STORE

BEST OF WOODLAND HILLS AWARD!

admin — Mon, 22 Aug 2011 04:58:54 +0000

Press Release

FOR IMMEDIATE RELEASE

Team Crossfit + Krav Maga Receives 2011 Best of Woodland Hills Award

U.S. Commerce Association’s Award Plaque Honors the Achievement

NEW YORK, NY, December 14, 2011 — Team Crossfit + Krav Maga has been selected for the 2011 Best of Woodland Hills Award in the Health Clubs & Gymnasiums category by the U.S. Commerce Association (USCA).

The USCA “Best of Local Business” Award Program recognizes outstanding local businesses throughout the country. Each year, the USCA identifies companies that they believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2011 USCA Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the USCA and data provided by third parties.

About U.S. Commerce Association (USCA)

U.S. Commerce Association (USCA) is a New York City based organization funded by local businesses operating in towns, large and small, across America. The purpose of USCA is to promote local business through public relations, marketing and advertising.

The USCA was established to recognize the best of local businesses in their community. Our organization works exclusively with local business owners, trade groups, professional associations, chambers of commerce and other business advertising and marketing groups. Our mission is to be an advocate for small and medium size businesses and business entrepreneurs across America.

SOURCE: U.S. Commerce Association

CONTACT:
U.S. Commerce Association
Email: PublicRelations@uscaaward.com
URL: http://www.uscaaward.com

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https://www.uscaaward.com/PressReleaseUsca.aspx?cc=DBCV-MBA3-7HZZ&utm_source=AS-G4R&utm_medium=Email&utm_content=1107&utm_term=U-V1&utm_campaign=1T-2N

TEAM CROSSFIT / KRAV MAGA LEVELS

admin — Wed, 20 Jul 2011 22:01:58 +0000

Team CrossFit offers a constantly motivating and challenging environment by utilizing a “level” system. By doing so, all members are encouraged and driven to always set goals, commit and dedicate to achieving those goals and higher levels so that you can always challenge yourself, improve, and be better than you were yesterday! To help you achieve these goals, Team CrossFit provides regularly scheduled level specific “skill” workshops and seminars along with video tutorials. Please note that NO ONE IS REQUIRED to take the workshops, the tests or go up with levels. Anyone can stay at Level 1 as long as they want.

CROSSFIT LEVELS

Every athlete (yes you) is assigned to a “level”. In order to achieve the next level, you must successfully perform the movements and the workout on a scheduled test day.

LEVEL 1: BEGINNER

Anyone and everyone. When you become a new member, you are automatically a level 1 athlete.

LEVEL 2: INTERMEDIATE

A level 2 athlete must demonstrate technical proficiency at the major movements most frequently performed in CrossFit workouts, and must be able to perform each of the below movements without assistance. This includes:

Strict Press
Push-Press
Push-Jerk
Deadlift
Sumo-Deadlift High Pull
Back Squat
Front Squat
Overhead Squat
Snatch
Clean & Jerk
Pull-up (one rep, no assistance)
Push-up (one rep, off the knees, no assistance)
Double-under (one rep)
KB Swing
Wall Ball

Level 2 athletes must prove their physical capacity and readiness by performing one named workout as Rx’d and achieving the minimum score as listed below:

Fight Gone Bad: Men must score at least 200, Women must score at least 150

LEVEL 3: ADVANCE / TOP DOG / FIRE BREATHERS!

A level 3 athlete must have passed the Level 2 test. He/she must demonstrate technical proficiency at the more highly skilled movements of CrossFit, so must perform one rep at the following movements:

Muscle-up (strict or kipping)
Hand Stand Push-up (strict or kipping)
Pistol
10 consecutive kipping or butterfly pull ups

Level 3 athletes must prove their physical capacity and readiness by completing four named WODs as Rx’d and achieving the minimum scores, as listed below:

Fight Gone Bad: Men must score at least 300, Women must score at least 250
Fran: Men must complete in under 4:30, Women in under 6:30
Helen: Men must complete in under 9:30, Women in under 11:00
Grace: Men must complete in under 3:30, Women in under 4:30

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CF LEVEL 2 TEST

Length: 1 hours

Cost: $35 (includes a Level 2 shirt)

Testing on all of the required movement + Fight Gone Bad WOD

CF LEVEL 3 TEST

Note that you must have a verified score on the other 3 named WODs before taking this test.

Length: 1 hour

Cost: $35 (includes a Level 3 shirt)

Testing on all of the required movement + Fight Gone Bad WOD

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F.A.Q.

ALL THIS IS OPTIONAL! NO ONE IS REQUIRED TO GO UP IN LEVELS. If you don’t care about achieving a higher level, you don’t have to do anything. You will still get a kick ass workout every time just like right now
If I don’t go up in level, how will that effect my class schedule? – As of now, nothing will change. Only thing we are adding in to our current structure is an Intermediate/Advance skill that this level members will work on during the class time before the WOD. Once we expand our physical location, we will have different level classes. Even with the separated classes, there will be plenty of “mixed” level classes in the schedule for everyone to attend
Am I required to take the workshops or the test? – Nope. You don’t have to take the workshop to take the test. You don’t even have to take the test if you don’t care about being in a higher level
Can I pick and choose which workshop to take? – Yes
What is the advantage of taking the workshop? – If you feel like you need extra instruction on a particular movement(s), the workshop will be a great place to get detailed coaching. You will also get the chance to do Fight Gone Bad WOD as a prep before your test
Can I just come and do FGB? – You can but you still need to register and pay for the workshop because we need to know how many people are participating
What happens if I fail the test? – If you failed a perticular movement, you will just have to make up (show us) that movement on another day. If you didn’t make the FGB score, you will have to perform the WOD again on a workshop day
How often are the workshops and tests? – Test will be every quarter (4 month) and workshops every month
What if I don’t want to wait 4 month for the next test? – You can pay for a private test. Cost is $95
How do I sign up? – At the front desk or on-line here - WORKSHOP AND TEST SIGN UP

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KRAV MAGA LEVELS

Level 1 – Yellow belt
Level 2 – Orange belt
Level 3 – Green belt
Level 4 – Blue belt
Level 5 – Brown belt
Level 6 – Black belt

For the break down of curriculum by levels, download the following document – Krav Maga curriculum

REQUIRED EQUIPMENT

Level 1 test – mouth guard and groin protection
Level 2 test – all of the above plus shin guards and 16oz boxing gloves
Level 3 test – all of the above plus headgear
You must wear a Team CrossFit/Krav Maga shirt through out the test. You should bring at least 2-4 shirts to change into
Bring a cooler with drinks, snacks, etc

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WORKSHOP AND TESTING SCHEDULE

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SIGN UP

How do I sign up? – At the front desk or on-line here - WORKSHOP AND TEST SIGN UP

30-DAY PALEO CHALLENGE WINNER CIRCLE!

admin — Wed, 20 Jul 2011 20:05:25 +0000

Check out the following result from our last 30-day Paleo challenge. If you want to lose weight, become more fit, more lean, and become healthier, we can help!

URI B.

Uri B	START	FINAL	% CHANGE
Neck	17.75	16.25	9%
Waist	42.25	36.25	17%
Hip	44.25	41.5	7%
Weight	239	209.2	14%
Fat %	37.1	26.4	41%
BMI	33.5	28.7	17%
		TOTAL	17%

DAMION B.

Damien B	START	FINAL	% CHANGE
Neck	16.25	15	8%
Waist	38.5	34.5	12%
Hip	42	39	8%
Weight	199.6	176.4	13%
Fat %	20.9	14.3	46%
BMI	27	23.9	13%
		TOTAL	17%

SAAM S.

Saam S	START	FINAL	% CHANGE
Neck	15.5	14.75	5%
Waist	41.25	36	15%
Hip	46	44	5%
Weight	223.6	194.6	15%
Fat %	39.2	26.7	47%
BMI	35.1	29.5	19%
		TOTAL	17%

DREW R.

Drew R	START	FINAL	% CHANGE
Neck	16.5	15.5	6%
Waist	38	32.5	17%
Hip	40.75	39	4%
Weight	207.4	180.8	15%
Fat %	22.9	16.2	41%
BMI	27.5	24	15%
		TOTAL	16%

CATHERINE T.

Catherine T	START	FINAL	% CHANGE
Neck	13	13	0%
Waist	39	36.5	7%
Hip	47.5	45.2	5%
Weight	189.4	178	6%
Fat %	42.5	37	15%
BMI	33.6	31.1	8%
		TOTAL	7%

JOAN J.

Joan J	START	FINAL	% CHANGE
Neck	13.75	13.5	2%
Waist	36.5	33.75	8%
Hip	40.5	40.25	1%
Weight	151.6	144.2	5%
Fat %	28.7	25.6	12%
BMI	27.9	26.5	5%
		TOTAL	6%

Danica M.

Danica M.	START	FINAL	% CHANGE
Neck	12.5	12.25	2%
Waist	33.75	30	13%
Hip	42.25	40.5	4%
Weight	154.2	148.6	4%
Fat %	22.1	20	11%
BMI	24.5	23.6	4%
TOTAL	6%

NATILIE D.

Natalie D	START	FINAL	% CHANGE
Neck	12.5	12.5	0%
Waist	33	30	10%
Hip	41	39.75	3%
Weight	150	144.6	4%
Fat %	24.6	22.6	9%
BMI	25.6	24.7	4%
		TOTAL	5%

REFLECTING BACK ON THE LAST TWO YEARS

admin — Thu, 14 Apr 2011 21:51:50 +0000

It’s really hard to believe that it has been already two full years since I started Team CrossFit here in Woodland Hills. In one aspect, I feel like I have been working my butt off for a long, long time but on the other hand, the last two years have really flown by. During this time I have experienced so many new things that this has really changed my life forever in a very positive way. Not all experiences were good but even those times were an important pieces of the building block of our success. Most of you might not know this but when I signed the lease on our current location, I had two paying members that followed me from another gym! This was a bit worrisome which was compounded by the fact that the headlines in the news during this time was “The next great depression is here”! Nevertheless, we opened our doors to our new gym with our 2 members and had a ball teaching what I believe and know to be the best fitness program – CrossFit and the best self defense program – Krav Maga and slowly built this community one person at a time.

During the next two years, we’ve had ups and downs, we’ve had members come and go, staff come and go, but one thing that stayed the same was the sense of a true community. I have been rewarded with many things through this journey both emotionally and professionally but the most important reward or the most proud achievement of this venture was and still is the many wonderful and life long friendships that have developed between the members of Team CrossFit. I can honestly say and I am sure that the members of our community will agree that they have met and developed some real deep friendships at Team CrossFit where otherwise would have never taken place. Every time we go out to a party or a gathering outside of the gym with the community, I am so honored and amazed that I had a hand in creating such a wonderful community. I can’t take all the credit though since as my friends know very well that I am not the most sociable or outgoing person in the world (at least to the general public), I have my wonderful and dedicated staff to thank for. With their help and support, they cultivated the family like community and the environment where it was possible for total strangers to feel welcome and comfortable enough to want to become part of this community. I also want to thank all the members and the community them selves. Without you guys, this gym would be just another space with bunch of you know whats pumping iron looking in the mirror! It’s your sweat and your tears that drives this gym and the community and I am so lucky to have all of you as part of my family. Even though I may some times be too sarcastic at some of you (I am working on this), that is just my way of showing you that I like you!

Lastly I want to thank my wonderful wife Erica. She is the most supportive and loving partner anyone can ever possibly deserve. God knows I am not the easiest person to deal with(ask the many staff members that have quit!) but yet she understands me and accepts me for who and what I am. This is a true definition of a partner, soul mate, and a wife and I love you more than anything.

NOW COME TRAIN AT MY GYM

James