Categorized as: EVENTS

Yoga Sesh

Thanks to everyone who came out to Free Community Yoga on Sunday. We don’t ever schedule anything on Sundays  because we like to remind you how important it is to rest but I couldn’t say no to Yoga..Isn’t Yoga meant for recovery anyways?!

Jamie Shane, owner of Bija Yoga, who is also a good friend and Crossfitter, put us threw an amazing session that helped up open our hips and shoulders and challenge our flexibility and balance.

Jamie is offering an amazing deal to local CrossFitters. $5 classes for the month of June and July.

“We know how grueling a CrossFit workout is, and for the months of June and July, we are here to help! Unlike many other yoga studios, we don’t specialize in Power yoga; we specialize in “fix-it” yoga. This means that on your off days, or your de-load week, we can help to stretch out, straighten, soothe and re-align your aching body. Our style of yoga is not another workout in your schedule, but rather a way to heal through movement.”-Jamiea

For these two months, these two classes are offered for $5 to the local CrossFit community. Just come on down to the studio and tell the teacher the name of your gym. Be sure to let them know what you have been WODing that week, and then sit down to enjoy. They have all equipment available for free use.

Also be looking out for another awesome sesh of Yoga on our list of events in the near future.


Tuesday  June 10, 2014


A. Bench 5 x 5

Week 8 of 10

B. EMOM 16:

  • Odd-200m/150m Row
  • Even- 1 Rd of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)

Boot Camp

Skill: PVC Deadlift

Workout: 10 minutes of work- 5 DB Deadlifts (light), 10 push ups, 30 singles

Cash out: 400m Run

Discussion: Sugar, Refined Carbs into Glucose, Insulin Response

…coming Wednesday

A. Snatch- Heavy Single

Week 8 of 10

B. 20min AMRAP:

  • 800m Run
  • 30 DB Squats Cleans (45/25)
  • 30 Burpees

Yoga + CrossFit = Supple Leopard

CrossFitters always ask why they should take a yoga class. They feel the extent of their flexibility work should be a few key stretches before and after a workout. The truth is that yoga complements CrossFit for lots of other reasons, too.

Yoga provides athletes with flexibility, strength, faster recovery, improved mental strength, and an overall better performance. More and more CrossFit boxes are providing free yoga classes for members. By pairing CrossFit and yoga, athletes can improve their:

  • Flexibility
  • Breathing
  • Balance
  • Body awareness
  • Agility
  • Alignment
  • Injury prevention

Yoga and CrossFit have different mental requirements. Possibly due to their varying demands, this coupling creates a more balanced athlete. CrossFitting yogis are able to be competitive yet peaceful, aggressive yet calm, and mindful not only of the strength of their technique, but also the balance and movements of their body.

Part of the CrossFit philosophy is the variety of challenging movements. While yoga usually doesn’t incorporate the high-intensity element of the CrossFit workouts, it does employ our bodies in different ways. Today you may be working on the quick movement in the snatch. Tomorrow in yoga, you’ve got a shoulder workout using the side plank for stability followed by some intense postures to improve flexibility. These will allow you to properly perform the snatch without injury.

Yoga will complement your CrossFit workouts and help you to execute all phases of a lift or movement with greater ease and mobility. Come and join us for Yoga this Sunday!

Free Community Yoga



Thursday (June 5,2014)

A. Snatch 80-90%

Week 7 of 10

B. 3RFT:

  • 25 DB Snatches (60/30)
  • 25 Burpee

(15min cap)

C. Cash Out: 50 Sit ups


…coming Friday

A. Push Press 5 x 3

Week 7 of 10

B. AMRAP 20-

Buy In: 100 DU’s

  • 400m Team Sled (3 Plates/2 Plates)
  • 400m Team Med Ball Run


6 Weeks of SEALFIT complete!

In our first ever SEALFIT program we weren’t sure how it was going to go. Of the 19 athletes that begin the program only 15 made it out. We didn’t set out to produce world record times or strength numbers rather we wanted to develop the SKILL of mental toughness. We didn’t keep score and we did everything as a team. We finished each 2 hour session with a 40 min Hero workout.

To all that graduated on Sunday. I guarantee you if you follow the concepts that we taught about mental toughness you will be better, tougher, and more loving person because of it!

We can’t wait to do it again!

To those who are interested in SEALFIT coming up in August. Here is some info to get you excited about SEALFIT training…


Our Mission at SEALFIT is to develop mental toughness and promote spiritual growth in our clients – changing their lives and the lives of those they touch in the process.


The world is unpredictable and chaotic. Destiny favors the prepared (in mind, body and spirit). Hard physical training, proper nutrition, and strong values are foundational to living a good life. Personal Growth encompasses the whole person: physical, mental, emotional and spiritual. We believe that there is an athlete and warrior within everyone.  Leadership is best shown through example. We use what works and discard what doesn’t. We innovate. We treat everyone with respect, encouragement, and sometimes, tough love. The defining attributes of SEALFIT leaders is an unconquerable spirit, a burning desire to better oneself, and service to your teammates and communities


  • Loyalty – to our family and our team
  • Service – to others before self
  • Honor and integrity – in public as well as in private
  • Leadership and followership – we must be good at both to be effective at anything
  • Responsibility – we take it for both our actions and those of our teammates
  • Discipline – the only easy day was yesterday
  • Innovation – adapt, improvise and overcome

SEALFIT is demanding, but extremely effective, fun and scalable to meet the needs of both beginners and advanced trainees.


(SEALFIT graduates)


Tuesday (June 3, 2014)


A. Back Squat 5 x 3

Week 7 of 10

B. 10-9-8-7-6-5-4-3-2-1:

KB Swing (71/53)

100m Run

(10minute cap)


Boot Camp

10min AMRAP:

  • 200m Run
  • 20 KB swing (light/partial)

Discussion Topic: What are Macro-nutrients?


…coming Wed


A. Clean & Jerk 80-90%

Week 7 of 10

B. 3RFT:

500m Row

12 Deadlifts (body weight)

21 Box Jumps