The next intro series with our popular trainer Stephanie starts on Tuesday, August 10, at 6 PM and is limited to four people. It runs four sessions on Tuesdays and Thursdays. With it, for $125, you also get five additional CrossFit classes to use any time.

An intro series also begins on Monday, August 16, at 7:30 AM, same details as above. Learn how to pressurize and protect your back when lifting; how to use the rowing machine; how CrossFit workouts work; how to squat with weight; and many, many other techniques you can use throughout your life. Sign up here for either the morning or evening intro series.

Watch the CrossFit Games live at Live.CrossFit.com. Pregame shows start tonight at 6:00 PDT.

Follow them on Twitter: CrossFitGames

No 8:30 AM Saturday free class this week only. It resumes next week. Other classes are on for Saturday with Gavin covering.

The free 8:30 AM starter class will not take place this Saturday only, but it will be back on the 24th.

Have a great weekend!

Start with the free Saturday morning class at 8:30. SIGN UP

For an even better ramp-up, continue with the new four-session CrossFit Intro series with Stephanie. You'll learn even more of the exercises and workout formats you'll be using in CrossFit and get comfortable with the classes. Start building your work capacity and skill. With the Intro series, you also get five additional regularly scheduled CrossFit classes to use within 1 month of your Intro series purchase. This is a total of nine classes.

Dates and times
Mondays and Wednesdays, 7:30 AM (limited to eight people)
July 12, 14, 19, 21

OR:

Tuesdays and Thursdays, 6:00 PM (limited to four people)
July 20, 22, 27, 29

Price: $125 plus tax. Price includes the four Intro sessions at the times/days you sign up for, PLUS five additional CrossFit classes on our regular schedule to use within a month of purchase. SIGN UP

Learning to love the intensity
I knew nothing about lifting and little about hard calisthenics or workout intensity in 2004. At CrossFit, all I did was work as hard as I could and stay engaged. I started at twice a week. I learned for the first time what it felt like to TRULY push myself, in many different ways, rather than stopping with discomfort. After three months I was working out three and four times a week.

Five-plus years later
Now I’m about to turn 46. I would be turning 46 regardless whether I had committed to the CrossFit process -- but having done so, I’m healthier in every way than I ever was before age 40. You can do this, too, if you are willing. Can you commit to this process and stay engaged? Two or three times a week is the way to immerse yourself and get the most results for your effort. In a year you could be doing things you only imagined (or never imagined). Come in for a free first class and be ready to dive in.

Wow, there were some awesome Paleo-diet-friendly recipes. Stephanie is on the trail of the recipes. We also had pork tenderloin and flank steak that were contributed no charge by Bill the Butcher and many sample Primal Pacs that went just as fast. Oh, and we were so glad it didn't rain... much. The only regret? We didn't take any pictures!

We plan to have another open house / potluck in September. Maybe then it will be sunny! And we will designate a photographer!

A highlight at 12:15: trainer and nutrition therapist Stephanie Vuolo will give a short talk on the evolution of today's diet: How did we get here? Stephanie is a practical, helpful, and supportive resource if you think you need to change your diet. She can improve ANY diet. Here's your chance to ask her what she can do for you.

Also, you can register to win a free month of unlimited CrossFit classes. Hope to see you then!

Delphine says: "The cert was awesome! I had a great time and really gained a lot of information even though so much of it has already been ingrained in me. Really glad I decided to go for it. I'm totally inspired to push myself more also - almost all the girls were doing 'Fran' with the prescribed weight [65 pounds for the thrusters] which I found impressive. A few of them were similar in body weight and height so I have no excuse."

Sounds like we are in for some good inspiration from Delphine in the near future.

Monday: morning classes only at 8:30 and 9:30 AM.

Have a great weekend!