All posts by Katie Norris

Teen Titans Summer Camp 2019

Teen Titans Summer Camp, 2019 is almost here!!

June 24-28, from 9am-4pm teens ages 13-18 will spend the week going in-depth in all of the CrossFit movements: power lifting, bodyweight movements, gymnastics, agility, power, speed, even swimming, strongman movements, and obstacle course work.

At camp our teens learn about how to use nutrition as fuel, sleep for recovery and maximum brain power (i.e. better grades in school), goal setting, positive body image, and how to create balanced workouts. We also have the time to really perfect movement and greatly increase their performance.

In past years, our teens have said that after camp their form is so strong that the weights on their lifts go up substantially, they are faster, they have better endurance, and they feel confident participating in new summer activities like entering a 5K race or going rock climbing.

Part of each day of camp the teens learn how to program a workout to make it meet safety standards, be fun, and fit the performance goal of the workout. Then they create a workout that the 4:30pm CrossFit class will do and the teens will help coach! Everyone is welcome to attend and stay afterwards to snack on the food the teens make during the day.

Here are videos from the 2017 and 2018 Teen Titans Camp workouts.

If you have a teen that would like to attend, please email Coach Katie at

Also, we have a new video up that explains the Teen Titans ongoing class. Please check it out here and share it with friends. h

CrossFit Kids 6-Week Class!!

We had so much fun at the kids guest day workout that we are holding a 6-week CrossFit Kids class starting on Sept. 19, 2018.

What can CrossFit do for your child?

My son, Jeffrey, started CrossFit when he was 8 years old and now, at 14 and starting high school as a student athlete, he will tell you that CrossFit is one of the best things in his life. Not only have his years of CrossFit made him a great athlete, but he also learned to work hard, be confident, and work well with others all while having fun at each class. Read this post I wrote for Real Everything (aka The Paleo Parents) about the lessons Jeffrey and our family learned from CrossFit. 

Our Hale Kid Titans class will have lots of fun and functional games, like the “Stinky Feet” game from Saturday that practices balance on one leg and gets in some mobility work for the feet. We will also do workouts that include bodyweight movements, gymnastics, agility, and conditioning. Scaling will meet the needs and age of each child. This class is a great way to get young children moving well and for the older kids to be completely ready to join the teens class when they turn 13. The older kids will be expected to be leaders and will be given more complexity in their workouts.

Please join us for our 6-week course!

Wednesdays 3:30-4:15pm

Sept. 19-Oct. 24


Ages 7-12

Please sign up by Wednesday Sept. 12 either at the front desk or by emailing me at We will need a minimum of 5 kids for the class to run, so please share this with your friends and family!

See your kids in the box!
Coach Katie


Athlete Spotlight: Natalia V.

At CrossFit Hale, we like to give a public shout out to folks we feel epitomize our core values: consistency, hard work, positive attitude, overcoming of fears or obstacles and community spirit.

We are lucky enough to have a gym full of amazing people and today we are shining a spotlight on Natalia!

Natalia started at CrossFit Hale after her mom, Regina, started working out with us. Natalia always has a smile for her fellow athletes and she has worked hard this year on reaching her goals in and out of the gym. Her progress reflects what consistency in workouts and nutrition can do for you.

Let’s get to know Natalia a little bit better!

Age: 24

Day job: 

After School Assistant

Dream job:

Researcher at Benioff Children’s Hospital

Can you give us some of your benchmark stats?

I have actually done a full rope climb! I have run a mile continuously, and I have gained upper body strength

What is your athletic/fitness background?

I have been a swimmer most of my life, since maybe about 5 years old. I was taking swimming lessons and classes for many years. I competitively swam for 2-3 years in high school and made it to the Varsity by Sophomore year. I also have done basketball and volleyball in elementary to middle school. I joined the basketball team in high school but had conflicts with the scheduling with other clubs and activities.

What’s your biggest strength in the gym? 

Not dying! But, one of my strengths is leg work. I feel that being a swimmer for so many years, I have built up strength in my thighs and calfs.

Biggest weakness?

Workout weakness would be lifting things over my head and lifting up my own body weight. My food weakness is Pupusas (a Salvadorian dish).

What’s your drink?

My drink of choice is almost always water. I will sometimes get flavored teas and lemonades. My alcohol drink of choice is rumchata.

What is your current fitness goal? 

My current fitness goal is to tone my body and get better upper body strength. After working out at Hale I was always worried about my weight number but not til recently, the last half year, I have focused on strength. I have been wanting to lift heavier and perfect my stance. I am hoping to lose 10-15 more pounds but still gain muscle.

What do you enjoy most about Hale?

The fun loving community. No one is there to judge you on how hard you are or are not working. Coaches are amazing and work with each individuals physical abilities or injuries. No one is left behind and we always encourage and push each other to do our best.

What are some improvements you have made since joining Hale?

I have lost a total of 40lbs. since the beginning of my weight loss journey. I have gained more strength and stamina over time. I have been able to run more and feel less pain in my knee over time. My asthma has dramatically improved with losing weight. Hale has also given me a since of hope to always do my best not only in the gym but also in life.

Any advice for those new to or considering Hale?

Don’t give up!! It may feel like torture and you will wonder why you are putting yourself through this pain. The results at the end will help you realize that you are doing this to better yourself. Push through that pain and don’t hold back. It will be worth it, I promise! I have wanted to give up so many times but then began to enjoy it.

Most importantly, what do you think is the greatest SPORT MOVIE of all time?

That is a tricky question. I really enjoyed “A League of Their Own,” but my all time favorite is “Water Boy.”

Athlete Spotlight: Furkan O.

Athlete Spotlight: Furkan

At CrossFit Hale, we like to give a public shout out to folks we feel epitomize our core values: consistency, hard work, positive attitude, overcoming of fears or obstacles and community spirit.

We are lucky enough to have a gym full of amazing people and today we are shining a spotlight on Furkan!

Furkan started at CrossFit Hale in 2017 and has been so consistent and hard working. He always comes to class with an open mind, and his progress reflects that mentality.

Let’s get to know Furkan a little bit better!

Age: 31

Day job: Software Engineer

Dream job: Something related to the sea. Sailor, captain, pirate!?

Can you give us some of your benchmark stats?: I don’t keep track of my workouts, but I can say that I used to lift 2 digit numbers weights in 2017 and now in 2018, I can lift 3 digit numbers.

With simple math, I am expecting to lift 4 digit numbers in 2019. Fingers crossed!

What is your athletic/fitness background?: I was not a sports oriented person, but I used to play soccer and swim in my academic years. Later I practiced Krav Maga for a couple of years.

What’s your biggest strength in the gym?: I like learning new stuff. Even if I don’t do it correctly in first try (most of the time I don’t), I love to keep trying until I learn it. This attitude always bring success.

Biggest weakness?: What I eat is my biggest weakness. I usually have no breakfast, a light lunch, and I eat everything I find for dinner. This is the one of the things I want to improve this year.

From a movement perspective, I have a hard time going upside-down. Handstand push-ups are one of a heck difficult movement.

What’s your drink?: Dark roast coffee. Plain water. Occasionally beer (No IPA.)

What is your current fitness goal?: Actually, I want to see what my physical limits are and be better than yesterday.

What do you enjoy most about Hale?: Basically, all things, especially the sense of community. It is a very fun, happy, colorful place. Sometimes, the best part of my day is in the gym.

What are some improvements you have made since joining Hale?: I have become stronger,more consistent about coming to gym, and I have gotten many PR’s on the board .

Any advice for those new to or considering Hale?: Two things: First, consistency is very important. I recommend that you come as much as you can. Second, doing correct movement is something you always need to keep in mind. Because we are using free weights, it is pretty easy to injure yourself. So pay close attention to what coaches say. Unfortunately, I learned that the hard way!

Most importantly, what do you think is the greatest SPORT MOVIE of all time? White Men Can’t Jump. Apart from it being a sport movie, it is one of the funniest movies of the 90’s!

Athlete Spotlight: Shoshana K.

At CrossFit Hale, we like to give a public shout out to folks we feel epitomize our core values: consistency, hard work, positive attitude, overcoming of fears or obstacles and community spirit.

We are lucky enough to have a gym full of amazing people and today we are shining a spotlight on Shoshana!

Shoshana started at CrossFit Hale with a MissFit Challenge. She is so consistent to her classes that if she is not there, everyone asks where she is. You will usually find that she just took a different class that day in order to fit her workout in around her schedule. Shoshana has set goals throughout the year and crushed them, most notably her goal of bench pressing her kids combined weight. She also is a great encourager of other athletes, cheering them on during workouts.

Let’s get to know Shoshana a little bit better!

Age: 40, this month!

Day job:  Controller for a staffing company

Dream job: Astronaut, but I think that one has passed me by.

Can you give us some of your benchmark stats? Deadlift 105, Bench press 90, 4 rope climbs in one workout.

What is your athletic/fitness background? Grew up playing softball, pitched in high school.  (Thanks Dad for all the practice.)…… But not a whole lot since those days.

What’s your biggest strength in the gym? Showing up.  At the beginning of the year, my job downsized and I decided to take advantage and have been coming in 5 days a week.

Biggest weakness? Pushing myself to add more weight in my workouts.

What’s your drink? Coffee, wine and water not all together, although the other day I rediscovered the joy of lemon drops.

What is your current fitness goal? I really want to bench press 100 lbs. by my 40th birthday and maintain this drive. (UPDATE: Shoshana surpassed that goal, bench pressing 105 lbs.!) I would also love to get 5 toes to rings at one time and be able to kick up to handstand.

What do you enjoy most about Hale? The community and coaches. From the first day,  Hale members welcomed me in and cheered me on. I never felt so instantly welcomed. The coaches have been fantastic at teaching me the correct form and giving me the confidence to try everything.

What are some improvements you have made since joining Hale? I eat better and pay more attention when am out at a restaurant or party. When I started, I did the Whole30 for the first time and found I really enjoyed it. I’ve added some things back, such as creamer in my coffee, and a nice glass of wine sometimes, but I found my snacks are just as enjoyable now but much healthier.

Any advice for those new to or considering Hale? Do it, and do it now. Stick with it. You really do get what you put in.

Most importantly, what do you think is the greatest SPORT MOVIE of all time? Toss-up between Wildcats and Jerry Maguire.

Athlete Spotlight: David E.

David E. 2018

At CrossFit Hale, we like to give a public shout out to folks we feel epitomize our core values: consistency, hard work, positive attitude, overcoming of fears or obstacles and community spirit.

We are lucky enough to have a gym full of amazing people and today we are shining a spotlight on David!

David has been at CrossFit Hale since we opened, about 4.5 years ago. Today you might see him in evening and weekend workouts, crushing it at heavy weights, handstand pushups, and muscle ups. But, David did not start out that way 4.5 years ago. Watching David work hard, and show up day after day, year after year, has shown us all what consistency and tenacity can do. Read on to hear about his first Hale workout (let’s just say it did not go as planned) and where he is now.

Let’s get to know David a little bit better!

Age: 40

Day job:  Electrical Engineer

Dream job: Classical Music Composer

Can you give us some of your benchmark stats?
Clean: 275Lbs. Deadlift: Around 465lbs. Overhead Squat: 245lbs.

What is your athletic/fitness background?

Before Crossfit Hale, basically zero for 12 years. Before that, I did life some weights at 24 Hour Fitness.

What’s your biggest strength in the gym? 
Positive Attitude. I try to stay positive even if the WOD is challenging. I just try to push through it. Sometimes the coaches tell you things that you don’t always agree with, but with the positive attitude you actually see the value in what they are saying. For example – they might tell you not to go as heavy as you would like to or, the other way, they might tell you to go heavier. Keeping a positive attitude will help you not take offense to anything they say and in some cases, that positive attitude will get you to go further than you thought possible.

Biggest weakness?
Cardio work outs – I hate them, especially running.

What’s your drink?
FitAid and Beer. Not in that combination though. I wonder what that would taste like, actually.

What is your current fitness goal? 
Pretty much to stay healthy…that’s it for now, and heal my injuries. I injured my knee recently and I’ve been taking it a bit slow these past few weeks to try to heal, so right now, that’s my goal – try to heal and get strong at the same time.

What do you enjoy most about Hale?
The community! Also, the focus on safety in the movements we learn and do. The environment, which teaches that anyone can do it – you do not need to be all buff and strong to be at CF hale. You just need to show up.

What are some improvements you have made since joining Hale?
Everything! I’m sure many of you have already heard this story, but I passed out on my first day at Crossfit Hale. We were doing some warm ups – goblet squats – and I passed out. So, in terms of improvements, I’ve come a long way!

David E. in 2014

If I have to pick one thing, it’ll have be push ups. I used to hurt my shoulder doing push ups but I’ve learned not to flare my arms out and that’s helping me do push-ups without hurting it. I remember when I first started, I did 90 pushes up in 12 mins. Now I can do 100 push ups in less than 5 mins., without my shoulders hurting! That’s improvement! And with that same technique, muscle ups also became possible – both ring and bar versions.

I also learned so many new things too: Pull ups, handstand push ups- I could not do any of those and now I can! It’s simply amazing how much more I’ve done since joining Hale.

Any advice for those new to or considering Hale?
For those who are new- just be open to the coaching, show up regularly and as often as you can, and have fun.

Most importantly, what do you think is the greatest SPORT MOVIE of all time?

SPORT MOVIE?!!?!?! I’m not into sports movies – I can’t remember any, to be honest.

Athlete Spotlight: Maria G.

At CrossFit Hale, we like to give a public shout out to folks we feel epitomize our core values: consistency, hard work, positive attitude, overcoming of fears or obstacles and community spirit.

We are lucky enough to have a gym full of amazing people and today we are shining a spotlight on Maria!

You might see Maria at the 9am class, right after her overnight shift as a veterinary technician. Coming in every day after working overnight, and working through shoulder issues has not been easy, but Maria made it possible. Maria’s consistency has been an inspiration to all of us. Maria doesn’t focus only on her own goals, but she also supports those around her and cheers her fellow workout crew on.

Let’s get to know Maria a little bit better!

Age: 30

Day job:  Emergency Veterinary Technician. For those who don’t know me or never see me, I work overnights. So most of the time when you see me at 9am, I’m just getting off work!

Dream job: Still trying to find my career! But if I could choose anything, I’d either be a surgeon or a Broadway singer. 

Can you give us some of your benchmark stats?
Around Halloween 2017, I showed up to crossfit for like 4 days straight and joked about it being my longest streak to Coach Jay. He then challenged me to show up and work out every day for the rest of the year and I accepted this challenge. I made it 57 days in a row (until I got the flu like everyone else). Now I just show up at 9am every day like it’s a part of my daily routine. 

What is your athletic/fitness background? 
I did most sports as a kid/teenager: soccer, baseball, gymnastics, volleyball, basketball, dance, etc.  After starting college, I did the occasional gym visit with some knowledge of the basic machines. Oh and dancing… I did a lot of Zumba at the gym and weekly Latin dancing with friends and professional salsa dancers. 

What’s your biggest strength in the gym? 
I can read minds. When Coach Heidi starts walking towards me in the middle of a workout, I immediately realize my form is off and then correct it before she can get to me! Ha! But seriously, my biggest strength is my dedication to showing up and working my butt off. 

Biggest weakness?
Controlling my breathing during running, burpees, and double unders. Also anything overhead: OH squats, kipping, snatches, and all those other fun activities. 

What’s your drink?
La Croix or any bubbly water for sure. If you mean adult drink, I do enjoy a nice glass of wine or two…

What is your current fitness goal? 
I WILL get my first pull-up this year! I also want to get a toes to bar, ring dip, and string together my double -unders. I really want to be able to do RX for most WODs. 

What do you enjoy most about Hale?
The community. Hale is basically my second home and everyone there treats me like family. I also love how the coaches are always there for you and go out of their way to help you. I’d be lost without them. 

What are some improvements you have made since joining Hale?
My confidence is undeniably better. My friends and family tell me I am so much more confident than when I first moved to California in 2015. Also I’m stronger — It’s easier to lift heavy dogs at work!

Any advice for those new to or considering Hale?
Nutrition is key— Binging on junk food will negatively affect your performance! I learned this the hard way (Thankfully Coach Tina is currently helping me with my nutrition goals and macros). Also when in doubt, just show up to the gym. I promise you will leave feeling 10x better than when you arrived. 

Most importantly, what do you think is the greatest SPORT MOVIE of all time?  
This was my favorite movie as a kid, so I’ll stick with it: Rookie of the Year. 

Out Of The Box: Mobility

(In our “Out of the Box” series, you will find small things you can do outside of the CrossFit box to help you reach your athletic goals.)

Do you get little aches and pains after some workouts?

Maybe every time you do front squats you have a bit of knee pain?

Is your deadlift or squat snatch weight not where you want it to be?

Do you chicken wing your arm out on pushups or bar muscleups?

We have often been told (from conventional gyms) that if we work out three times a week, we will get stronger and faster. Any issues we have can be fixed if we just workout more. That was a lie!

In order to be good athletes, we need to do work outside of the CrossFit box.

I really wanted a heavier press and push press, but every time I added weight, I pulled my shoulder and couldn’t use it for at least a week or more. What no one told me, until I came to CrossFit Hale, is that I have limited overhead mobility. I could workout three times a week and never get a better push press because my shoulders could not even get in the right position to support the weight.

If you are not mobilizing for at least ten minutes a day, your strength and skills in the box will not improve as much as they can.

If you are frustrated because of a nagging shoulder injury, it won’t get better unless you are working on your mobility every day.

Heck, if you want to go on a road trip and still be able to walk all day to tour your destination (I would choose Disneyland), you need to work on your mobility.

Calf smash after class.

Here are some tips to getting in your ten minutes of mobility a day:

  • Get a mobility prescription from Coach Heidi. Set up a short mobility assessment with Heidi at the front desk (a 15 minute assessment is free for Hale members.)
  • Borrow “Supple Leopard” or “Deskbound” from our library to find mobility ideas.
  • Keep a lacrosse ball with you at all times. Seriously. I have a lacrosse ball in my car, purse, gym bag, my kid’s gym bag, and at least one lacrosse ball in every room in our house. You can easily sneak in a few minutes of mobilization while waiting for appointments or even for your cup of Starbucks. Mobilize while watching tv or playing video games. Any of the mobilizations on a lacrosse ball we have done in class, you can do at home.
  • Follow a general mobility program by trying out MobilityWOD’s Daily MWOD program. 
  • Keep your computer, phone, tablet, or books at the level of your eyes. This will greatly increase your shoulder range of motion and put your spine in better alignment. Put a PopSocket on the back of your phone so you can hold it up. Use a standing desk for your computer or elevate your computer on boxes on your desk. (Nike and Reebok boxes work well to prop up your computer, or you can buy a cardboard desk for $25 on Amazon. 

See you in the box,

Coach Katie

NEW Masters Class: Become the Master of Your Workouts

Karen, Ruth, and Phil perfecting their skills in our Masters Class

For the month of November, we are trialling a new class on our schedule – Masters Class!

A Master is someone who shows great skill and proficiency in a task, someone who is a skilled practitioner of a specific activity.

Our Masters class is for anyone of any age who wants to focus a bit more on mobility, fundamentals, and conditioning in order to increase skill, proficiency, and become a skilled practitioner of their CrossFit workouts.

These classes will feature the same workout of the day as our other classes, but with more focus on the mobility that supports the movements in the workout. You will also learn more about our fundamental CrossFit movements and how to do them with greater accuracy.

This class is great for everyone, but especially those who are dealing with any mobility issues or injuries.

What did people say about the Hale Masters class in October?:

“It was amazing. I am stronger in my workouts and I have less pain in everyday life. Life is better!”

“It has improved my posture outside of the gym. In the gym my squats are better and my overhead position is much easier.”

“I was able to take things I learned during the series to regular classes and work on them.”

If you want to…

  • Get a deeper and more stable squat,
  • Work on your overhead position to solidify your presses and overhead squats,
  • Discover what mobility you need to prep you for a workout if you have shoulder or knee issues,
  • Figure out what is going on with your wrists in the front rack position,
  • Get stronger and lift more by having great bracing and form,
  • Learn how to increase your endurance, or
  • Have fun (like every class at Hale),

….then come to our Masters class on Mondays, Wednesdays and Fridays at 11am. (Starting Monday, November 6, 2017, trialling through Friday Dec. 1.) This class is included in your membership, so try it out and become a Master of your own workout!

See you in the box!

Coaches Heidi and Katie

Strongman Movements = Functional Movements

100 lb. Atlas ball toss over the shoulder

Max distance medicine ball toss

Increasing weight Atlas stone lift to a platform

Max weight sandbag squat clean & jerk

Run with a sandbag or medball on your shoulder

Heavy D-ball carry at your stomach

Why do we do these things??

To increase strength and to have fun, but, most importantly…

So you can be functional and safe in your everyday life!

100 lb. ball toss over the shoulder = lifting and moving large bags of gravel or dirt for yard work.

Max distance medicine ball toss = tossing large rocks into the back of a truck for your next landscaping project.

Increasing weight Atlas stone lift to a platform = lifting a dog and putting it on the vet table

Jessica lifting Atlas Stones (D-Balls) onto platforms.

Max weight sandbag squat clean & jerk = putting a duffel bag into an overhead compartment 

Max distance medicine ball toss – any way you can throw it!

Run with a sandbag or medball on your shoulder = kid falls asleep on your shoulder as you are walking around Disneyland

Heavy D-ball carry at your stomach = Hale member Candice says she used this movement when she had to carry her luggage and run through the airport to get to her gate!

Remember to use the same form we teach you in the box for movements in your everyday life. This will keep you safe, healthy, and injury free.

See you in the box!

Coach Katie