Here are some highlights from Day 1

1st Annual East Coast Crossfit Games Albany, NY

Check out the pics and highlights.
East Coast CF Games

Indian Valley Boys and Girls Club

Austin, Logan, Matt R. Matt V. and Jesse exceptional job on Thursday evening. Now you know what you are capable of pushing yourself through. Your heavy deadlift form stayed consistent throughout the entire WOD. (Awesome) CrossFit workouts are very difficult to maintain your physical and mental states however you all showed you can't be stopped. Keep up the good work and we hope to see you again on June 5th at 7pm.

Josh, Mike, Keith, Andy, Tara and Tanya are Ready

Tuesday AM Group

Keep up the hardwork, you can definitely call yourselves crossfitters after todays showing!!

Preparation for the East Coast CrossFit Games

We worked on each of the Max lifts for this upcoming weekend. Great Job today!
We should all feel really good rolling into this weekend.
Time to show the East Coast what Crossfit Apex is all about. Determination and Hardwork!

NIFTY FIFTY

This one caused some sickness among the group. We had our first crossfitter meet "pukie" the clown today. (Hope you like your well deserved APEX T-shirt) It's all good! Have a nice weekend and enjoy the nice weather.

Franconia Group WOD In Action

Push Press and Deadlift

Todays focus was teaching and practicing the press, push press and deadlift. Some of our group was intimidated early on however they let the proper techinique and mental toughness take over through the WOD. They completed their heavy push press and deadlifts with great form and intensity.

Second time around

For the first time our Saturday group was able to compare times to their first WOD (Kelly) at the beginning of April. We have seen large improvements in our first month. Keep up the good work. Starting in a few weeks we will begin our daily workouts and continue to see improvements.

In The Community

Crossfit Apex has been offered at the Boys and Girls Club for the last 4 Thursday nights at 7pm.
We have had a wide variety of participants try this style of working out. Tonight, 5/15 /08, we had two gentlemen, Brian and Logan, who really showed they are up for the hardwork that crossfit can dish out. These boys kicked butt competing against each other and the clock in Tabata Something Else. We hope they will continue with Apex in the upcoming weeks. Hope to see you this Saturday at Franconia Park, 7:30am.

Back to work

The Tuesday morning crew (Molly, Jodie, Angie and Julia) got a taste of Josh and Tanya's learnings from this past weekends Cert. They worked on the Squat, FS, and OHS. The fun part was putting the skills to work during the WOD. Good job on the technique and the high intensity during the WOD. "This was as bad as labor" Angie

See ya Thursday!

(Check out the write-up on CF Alexandria's site)

Here is the group pic at Crossfit Alexandria

Day 2 in Virginia

More lectures, More workouts and lots of sore muscles to show after this final day. The Crossfit Level 1 certification was even greater than expected and worth every ounce of sweat lost over the two days. Meeting other crossfitters and spreading the love for such a wonderful fitness program was Priceless. Here is a pic of Josh and Tanya with "Coach" from the cert.

Day 1 at CrossFit Alexandria COMPLETE!

Josh and Tanya's Crossfit Level 1 Certification Underway!

We got to meet the man himself, Crossfit Coach, Greg Glassman. What a cool dude. Thanks coach for all of your hard work and dedication to getting crossfit to where it is today.

The day consisted of lectures and practicing the 9 basic crossfit moves:
Squat, Front Squat, Overhead Squat, Press, Push Press, Push Jerk, Deadlift, Sumo DL High Pull, Medball Clean (What a humbling realization on technique that needs work!)
After practicing the 3 squat lessons yes we had our first ass beating of the day "bottom to bottom tabata squats" What is your lowest Rep? Guess what we are doing for our next warm-up at APEX!!

Following all of the lectures at around 4:00pm we continued with our second ass beating of the day a modified "Fight Gone Bad" named "Beltway Gone Bad" same set up just modified the wallball to a med ball thruster and used a kettlebell for the SDLHP. Talk about wanting to DIE! Tanya finished with a high score among all women at Alexandria. Good work Tan!
Unfortunately we were not able to snap any pics or get a pic with Coach however, hopefully you can in-vision the fun we had on our first day. Second round starts in almost 12 hours better get some rest for who knows whats in the bag of tricks for tomorrow.

Also great to see a familiar face Steve Rakow from CF OCMD as one of our trainers this weekend.

What can I tell my friends, What Crossfit is?
Rx=Constantly varied, high intensity, functional movements

May 6

The AM group is getting larger!

COLD!

Weather wasn't a Factor

When the workout ended there were glasses fogged up, clothes laying on the ground and sweat pouring from foreheads.

First Day of MAY!

Time to get in good shape for the summer. Here are 3 girls dedicated to making that happen!

Welcome Gail to our Morning workouts!

Theres nothing like a morning Turkish Get-Up!