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Let the Mobility Begin!

InHouse-6

Today is Day 1 of the Mobility Month Contest! Tickets will be located on top of the shelf that stores our mobility equipment. Don’t forget to have a coach sign off on your ticket or else you will not receive credit!

As we begin our month of mobility it is important for everyone to understand what exactly mobility is. The term mobility gets thrown around a lot these days and its meaning can easily be misinterpreted or referred to incorrectly.  According to Kelly Starrett, mobilization is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Below is a great article written by Calvin Sun former coach from CrossFit Invictus and current Director of Training at CrossFit Barracks explaining the distinction between mobility and flexibility.

Mobility vs. Flexibility: What’s The Difference?

Written by Calvin Sun from CrossFit Invictus

I have spent over half a decade working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in strength and conditioning and more coaches are finding themselves at seminars learning about myofasical release and techniques for increasing range of motion. In the past, coaches and trainers would simply instruct their clients on how to “stretch”, focusing on increasing flexibility by lengthening muscles that might be short and tight. Today, especially in the CrossFit community, we hear the term “mobilization” used in conjunction with or even in place of the word “stretching”. This has caused some confusion amongst coaches, clients, and their respective physical therapists, chiropractors, and massage therapists. In a clinical setting, joint mobilization typically refers to a type of manual therapy intervention where a therapist will physically move the joint to help restore function and/or alleviate symptoms. However, more commonly, coaches are referring to the definition popularized by Kelly Starrett of San Francisco CrossFit and MobilityWOD. He describes mobilization as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems”.

Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollersmassage stickstheracanes, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach. Modalities such Active Release Technique (A.R.T.), Rolfing, Muscle Activation Technique, Structural Integration, and Trigger Point Therapy are amongst the techniques you will find utilized by professionals. If you are experiencing sharp, shooting pain, your coach should refer you to an appropriate medical professional.

Stretching
Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. Through autogenic inhibition, this method allows for increases in passive range of motion. Static stretches are typically held for at least 30 seconds. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here

Joint Mobilization
A variety of techniques are demonstrated on Kelly Starrett’s website, often involving stretch bands, to provide distraction at a given joint. The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.

Mobility or mobilization is not to be confused with warm-up. The primary focus of mobility is to improve positions thereby improving power output and performance. Warm-up is designed to prepare the body for movement, it does not solve positional problems. Most group classes at Invictus involve a warm-up consisting of dynamic range of motion movements, which will certainly help to prepare you for the impending training session. However, if you are positionally inhibited you will need to supplement your training with mobility work in order resolve any positional problems you might have.

Read

Episode 280: Mobility Is About Position. “Stretch” With Purpose, Not to Warm Up

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31 Heroes Partner Saturday

31heroesThis Saturday during 8am and 9am classes we will be hosting the 31 Heroes Project. This will be our 3rd year running this workout to honor the 31 Americans killed in action in Afghanistan on August 6, 2011. The 31Heroes Project exists to support the families of all fallen military heroes. Please see the details of the workout on the event page.

Funds raised from the “31 Heroes” WOD are split equally among partnering organizations: Snowball Express, the Travis Manion Foundation‘s Challenge Grants program. To donate to the cause, purchase a shirt, or learn more about  the 31 Heroes Project please check out their website here.

August Mobility Contest

The mobility contest begins tomorrow! If you didn’t read the rules please read the post here. Throughout the month we will be posting articles to help guide you on your journey towards becoming a supple leopard!

Philly Hot List

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting has begun! If you have a moment in your day to vote for us and leave a “tip” we would be super grateful! Please also checkout our staff photographer and 215 member Matt Godfrey’s Fairmount Photography!

VOTE CROSSFIT 215 http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

VOTE FAIRMOUNT PHOTOGRAPHY http://phillyhotlist.cityvoter.com/fairmount-photography/biz/575363

On Ramp

The next cycle of On Ramp begins Monday, August 5th at 6:30pm. This time has been changed from 6pm.  On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings at 6:30pm with potential for schedule changes. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. 

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August Mobility Contest

mobility

In an effort to encourage our athletes to become more self educated and spend  time outside of class working on mobility and flexibility, we are having a contest during the entire month of August where everyone will have the chance to win either a new copy of Kelly Starrett’s book Becoming a Supple Leopard or a Trigger Point Foam Roller.

How it works

Every day you spend a minimum of 15 minutes outside of class working on mobility you are allowed to enter your name on a ticket that must be dated and signed off on by a coach. At the end of the month, the person with the most tickets will be crowned the winner. In the event of a tie, we will  pick one winner. In addition to the assortment of foam rollers, lax balls, Trigger Point Therapy kit products, voodoo floss, resistance bands, etc. that are already available for use, we are also providing two gym owned copies of Becoming a Supple Leopard to use as a reference while in the gym. We highly encourage everyone to use these books, but they are not to be moved from their location or borrowed to give everyone an equal opportunity to read them. Athletes will also be allowed to use the computer located in the small room to watch videos from mobilitywod.com if there is no class being held in the room at that time.

The Rules

1.) The contest begins August 1st and the last day to enter a ticket is August 31st.
2.) You are only allowed to one entry per day. The ticket must be dated and signed off on by a coach.
3.) You are only allowed to  count time outside of class which means anything done during class (i.e. warm up, movement prep, or anything led by a coach) does not contribute to the 15 minute minimum. Additionally, the activity must take place at the gym, therefore going to a yoga class outside of class will not count.
4.) This will be on the honor system. If you just sit on a foam roller for 15 minutes while chatting with your friends that is not considered mobility. Please have intention of what you are doing. While a coach needs to sign off on your ticket they will not be available to watch what you are doing the entire time. Be honest and make sure if you submit a ticket you feel confident you invested the time.

Resources

Mobility Wod
Kelly Starrett’s book Becoming a Supple Leopard
Functional Movement Systems

Questions

Please post to comments! 

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Saturday Schedule, New Video and Events!

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Saturday Schedule

We are canceling the 8am class this Saturday in lieu of a staff meeting. We will be adding a 10am class in its place. 9am will be held as normal.

Don’t forget to sign up for the BBQ Saturday night! The festivities kick off at 5pm and we hope to see many of you there!

Liberty Barbell Club Hookgrip Classic

The Liberty Barbell club has invited any lifters interested to come out to the 2013 Hookgrip Classic they are hosting at CrossFit Center City in October. The meet will be held 10/5-10/6 and the rest of the details are on our event page. This would be a great opportunity for new lifters to try their first meet in a supportive CF-ish environment, while giving advanced lifters the opportunity to qualify for the American Open.

CrossFit 215 Gym Tour

A few months back we filmed a gym tour with our video production friends Bear Bear Pro. Since then we have already made some upgrades to the facility that you may notice. If you have a friend or family member curious about what a CrossFit gym looks like on the inside, feel free to share with them on Our Facility page!

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10 Rules of Good Nutrition

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Note: This is NOT one of the 10 Rules of Good Nutrition

We are in the heart of summertime, which for many of us means vacations, BBQ’s, parties and indulgences. Beautiful weather coupled with social events often is accompanied by a lot of temptations. Let’s be honest, sometimes we just want to enjoy some ice cream (clearly, I did). And while it is important to cut loose and enjoy ourselves every once in a while, it is equally as easy to get carried away (which I did as well).

So, how do we find balance? Below is an excerpt from Precision Nutrition’s Strategies for Success. Maybe not all of these suggestions will fit into your lifestyle, but if you are looking for more guidance to steer you in the right direction these are great tips to keep in mind. Additionally, if you are finding yourself too busy to cook, or perhaps your meals are lacking variety, we offer our Custom Fit Meal service which is delivered fresh 2x/week right to the gym. For more information see the CFM page.

Below, I’d like to present my 10 Rules of Good Nutrition. In doing so, I hope to accomplish 2 goals.

First, I want to help you rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set that swiftly moves you in the direction of your goals.

Secondly, I want to show specifically how the strategies laid out in this book offer much more than a few ideas – they represent a complete success system, fully integrated into the basic habits of good nutrition.

So here are the 10 rules:

1. Eat every 2-3 hours.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2. Eat complete, lean protein each time you eat.
Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3. Eat vegetables every time you eat.
That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4. Eat carbs only when you deserve to.
Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5. Learn to love healthy fats.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6. Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.

7. Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Have 10% foods.
I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” on about 4 meals each week.

9. Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10. Balance daily food choices with healthy variety.
Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.

(Taken from Precision Nutrition Strategies for Success. You can download your own copy here.)

Read

“How to Fix a Broken Diet” – John Berardi, Precision Nutrition

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Let the Games Begin

The CrossFit Games Starts this Week

The Games season is a three-stage journey. The first step was the Open, a worldwide, inclusive, five-week competition that we all participated in as a gym the spring. The top athletes from the Open in each of the 17 regions around the world qualified for the second stage of the competition — Regionals, a three-day, live competition. The top three men, women, and teams in every regional  advanced to the final level of competition –  the 2013 Reebok CrossFit Games. The winner of the Games will be crowned the fittest men and women in the world.

Head over to the games website to keep up with all of the updates. You can tune into ESPN3 to live stream the events as they begin. The masters competition is scheduled to start Tuesday while individual and teams workouts will begin Friday with the possibility of an earlier start, as was the case last year.

The CrossFit Games Schedule and Scoring System Announced 

Summer BBQ Saturday

Our Summer BBQ is this Saturday, July 27th starting at 5pm. The location address is  on the board in the hallway, as well as a category sign up for bringing food/drink items to share. Feel free to bring your swimsuits and towels if you want to cool off in the pool. We encourage everyone to join us to help celebrate the summer, relax and mingle outside of the gym. If you have any specific questions please email [email protected]. We hope to see you there!

Philly Hot List

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting has begun! If you have a moment in your day to vote for us and leave a “tip” we would be super grateful! Please also checkout our staff photographer and 215 member Matt Godfrey’s Fairmount Photography!

VOTE CROSSFIT 215 http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

VOTE FAIRMOUNT PHOTOGRAPHY http://phillyhotlist.cityvoter.com/fairmount-photography/biz/575363

Read

“Breaking the Mental Barrier” – Josh Bridges, CrossFit Games Athlete

On Ramp

The next cycle of On Ramp begins Monday, August 5th at 6pm!  On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings at 6pm. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. 

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New Strength Cycle

IMG_3051This week 215 started a new strength cycle. What does this mean for you as athletes? A couple things including some changes to the schedule you might be use to in terms of certain types of workouts on certain days. In order to be successful over the next 8 weeks I had to make some changes from the old framework that you may have become accustom to. The purpose of this post it to update everyone on what the new framework looks like and give some tips so you can get the most out of the this cycle with regards to your individual goals and priorities.

 

First thing, our benchmark day has moved from Fridays to Thursdays. So every Thursday we will be doing a different benchmark and this will mostly be heavier weights as oppose to some of the longer grinders I know some of you like. If you are still looking for some longer conditioning pieces check out Sundays. These days are devoted to Endurance workouts and we will be longer in duration. If any of you are looking to a race in the fall this is the best way to supplement run training to prepare for an endurance race. To prepare for half marathon or 10k you DO NOT need to be running 20+ miles per week but that’s a whole other blog post. Come talk to me if you’re looking to do an endurance race. Also, if you have any friends who are looking to do some endurance training but maybe not join full time they are welcome to pay a drop in to attend these days. There will not be any barbell or complex movements so it will be do-able and easily scalable for all levels.

 

IMG_3048So what about strength…?

The current framework for the next 8 weeks is largely influenced by the principles of Starting Strength (SS) and Wendler. More so we will be doing a linear progression from that of SS while interjecting some of the pairings of Wendler. What this means for you on a day to day basis is this… Mondays we will be squatting and alternating between the Press and Bench Press. Please make sure you are accurately recording everything in Wodify. This is essential to be successful week over week. Tuesdays will be conditioning work, largely in the form of Energy System training with skill work mixed into the beginning of class. This skill work will consist of higher level gymnastics movements like pistols, muscle ups, handstands and handstand push up work. Wednesdays will alternate between Deadlift and Power Cleans, also following a linear progression. Each day we will do one of these lifts followed by some some sort of conditioning in the form battery work (heavier metcon). Fridays will alternate between dynamic Squat work and single leg work, and following that will capacity work in the form of movements that you usually see but more so giving you baselines for where your failure points are with them. Saturday will continue to be partner workouts and it will also be our Olympic Lift day.

 

In Summary

 

  • Monday – Squat + Press/Bench Press (alternating each week).
  • Tuesday – Conditioning and Energy System work.
  • Wednesday – Deadlift and Power Clean work.
  • Thursday – Benchmarks.
  • Friday – Single leg work and Dynamic LB Push work
  • Saturday – Partner Saturdays, Oly day.
  • Sunday – Endurance Sunday

In closing,this is a very heavy, labor intensive cycle. Everyone NEEDS to be listening to their bodies and resting properly. For you to get the most out of this you need to be doing the following in this order

  1. Eating right
  2. Resting properly
  3. Active recovery
  4. Being smart with training day selections

If you are looking to get stronger over the next 8 weeks you’re training schedule should look something like this… Mon, Tu, Wed – on, Thurs-off, Fri, Sat – on, Sun-off. Again if you have any questions about this please schedule a time to come talk to me. I’m available for consultations Tues and Fri (all day) and weekends. And any other time that works for you for that matter, it’s important you get the most out of the next eight weeks and this can only happen if we are clear are what your priorities are.

-Micah
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Congratulations to the Competitors!

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Congrats to those of you who competed yesterday. Great times, great people and some great efforts. The results from the competition will dictate who is competing on our teams for the Liberty Box League in the fall. We still have a couple more people vying for spots who could not make it on Saturday and as these people finish theirs qualifiers we will update you.

Those of you that missed yesterday, you missed a great day and a great opportunity to push yourself. While not for everyone, competition is for more people than know it. You may surprise yourself what you can accomplish in the right environment.

-Micah

Philly Hot List

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting starts July 15th!
http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

From the Journal Menu

Success.

We all say we want it.

But do you really?

Do you want it as badly as you want to breathe?

Do you plan for it? Do you work for it?

Because success doesn’t come easy. It isn’t hand delivered to your doorstep.

The key to success is consistency, it is the ability to show up day after day, no matter what the weather is like, no matter what your schedule is like and no matter what your excuses are.

The key to success is the work you do when you can’t yet see the results. It is the work you do when you are having a bad day.

The key to success is the struggle.

It is the struggle that makes you stronger, the struggle to stamp out the little voice in your head yelling at you to stop, the struggle to hang on to the bar for one more rep, the struggle to achieve success.

Stop dreaming about the success you want and start getting at it, start chipping away at the huge pile of work ahead of you, because on the other side lies success.

But there are no shortcuts.

There are no easy or well worn paths to take.

There is no way to cheat yourself there.

The only way to get there is to show up, work your ass off and leave your excuses in the dog house.

Success isn’t pretty, so stop thinking it will be. It will be covered in sweat, pain, tears and misery.

But you can wash all that off when you get there.

Read

50 Ways to Get Better at CrossFit

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Summer BBQ Rescheduled

micahcoachingclean

Summer BBQ Rescheduled

Due to conflicting events and a lot of individuals out of town, we are rescheduling our Summer BBQ for Saturday, July 27th. Please sign up on the board in the hallway so we know you are coming! The In House competition is still on!

Last Few Days – Trap Door Athletics Summer Camp Promotion

This is the last week of the Trap Door Athletics Summer Camp Promotion! If you register between Monday 7/8 and Friday 7/12, your name will automatically be entered to win a FREE month of membership at CrossFit 215. For more information, please see the event page.

On Ramp

We begin a new cycle of On Ramp next Monday, July 15th at 6pm!  On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings at 6pm. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. 

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In House Competition and Summer BBQ

Saturday morning crew tackling "Hope" during Hope for Cures

Saturday morning crew tackling “Hope” during CrossFit for Cures

In House Competition This Saturday

Don’t forget to sign up for the In House Competition happening this Saturday, July 15th at 9am! If you cannot attend and would like to be considered to compete on our Advanced and Novice teams during the Liberty Box League in the fall, please sign up in the designated area on the board in the gym. Athletes who cannot compete on Saturday will receive special instructions regarding how to make up the tests. Regarding the standards, if you would like to compete, but are not able to reach full ROM for all movements you may still sign up in the Novice (Scaled) division.

Additionally, I have received a few questions regarding when the competition is scheduled to end. As of right now it depends on how many athletes and heats we have. We aim to be done sometime in the afternoon between 12-2. In lieu of the competition, we are canceling the regularly scheduled 9am class. 8am class will still be held for those not interested in competing.

Summer BBQ

Saturday evening, Micah is hosting a summer BBQ open to all CF215 members and family beginning at 5pm. We will be providing grilled meats (burgers, hot dogs, chicken, etc.) and are asking you to bring a long something else to share. If you can attend please sign up for a category on the announcement board in the gym. Feel free to bring your swimsuits and towels if you want to cool off in the pool! We encourage everyone to join us to help celebrate the summer, relax and mingle outside of the gym. If you have any specific questions please email [email protected]. We hope you all can join us!

Trap Door Athletics Summer Camp

We are proud to announce an exciting new opportunity for our members to attend Trap Door Athletic’s Summer Camp this year. If you register between Monday 7/8 and Friday 7/12, your name will automatically be entered to win a FREE month of membership at CrossFit 215. For more information, please see the event page.

On Ramp

We begin a new cycle of On Ramp next Monday, July 15th at 6pm!  On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings at 6pm. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. 

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