Yo got one these?  Please use it every time you come to the gym!!

Read this article about how to select a CrossFit gym..   The Benefits of Training at an Affiliate Communities flourish at CrossFit gyms. There, members  forge fitness and lifelong relationships. The sense of belonging makes CrossFit unlike any other fitness program in the world.  Read it and you will see that SCCF is the right fit for you.

What is crossfit you ask..  perhaps this chart will explain things a bit better..

This is Maria..   and she can show you a thing or two about squating.

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

A few months ago, I wrote my own experience going paleo.   It has been a year since that date and I still believe it has been the single most important health decision I have made in a looong time.  I have fallen off the wagon many times,  but I keep on trucking.   In my experience, nutrition,  attitude and the daily WOD have changed my life.    At SCCF we hope you can attain a healthy lifestyle by finding the balance that works for you.  Got questions about nutrition,  ask coach Heather.

We will never forget!!!

In case you missed the games today,  watch the first 3 episodes of the 2012 Reebok CrossFit Games on ESPN2,  Tuesday night Sept. 11th, starting at 10 p.m. ET.

Have a great week everybody!!!

Guys... you know who you are..  Don't be late.   It is really disruptive if you come in late and "jump in" a workout that already started, it is also unsafe.

go·ruck noun [verb go + verb ruck] ruck is a noun short for rucksack (aka backpack), it’s also a verb: to ruck is to move with a rucksack, and implies action, energy, and purpose.

Inspired by the most elite training offered to Special Forces soldiers and led by Green Berets, the GORUCK Challenge is a team event and never a race. It is definitely a bad ass event and some of the money goes to the green beret foundation.

This seems to be a great challenge for some of you..  I can't wait to do one of these. Check it out!!