September is a big month. Vacation is over, school’s back in session, and you’re finding your routine again.

For us, it means that we get ready for your return with lots of fun events, courses, and challenges.

It all starts with your habits.

The No Excuses Challenge

We heard you loud and clear! You’re ready to get back to eating clean and feeling your best. That’s why we are running another No Excuses Challenge from 9/19 to 10/24.

For five weeks, we help you to prioritize nutrition, sleep, workouts, and mobility. In doing so, you’ll build healthy new habits (or strengthen ones that may have slipped) and get back to feeling like your best, most awesome self.

You’ll work with a partner, and there are some big incentives to stick with the plan…(burpees anyone?)

$49 covers you to get all the info you need to start, daily logging and results tracking (on our new in-house website), weekly lectures and Q&A sessions, and expertise from our coaches to help you achieve your goals.

We’ll kick it all off with a baseline workout at meeting on Saturday, September 19th at 8:30am.

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Click here to find out more and get yourself signed up.
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The CrossFit Team Series

Up for a little competition? The CrossFit Team series is a chance for you to push your boundaries with a few of your friends and see how you and your team rank among athletes in the region or across the world.

Similar to the CrossFit Games Open, the workouts are released on September 8th (scores to be submitted by the 14th), and October 6th (scores due by October 12th).

Each team consists of 2 men and 2 women, and workouts are generally a mix of single person work, partner workouts, and total team efforts. You will have the option of completing each workout scaled or rx. Last year, we had two teams, the Hale Storm Crushas and the Funky Cold Medinas, competing in the scaled division and it awesome.

We’ll meet on Sunday mornings (Sept 13th and October 11th) at 10am to complete all of the workouts together. Plan to spend a few hours in the gym, crush some fun workouts, and have a blast while doing it.

Cost is $80 per team ($20 per person). Sign up on the sheet at the front desk. Free agents are welcome–we will be putting teams together on Thursday!

DEADLINE TO SIGN UP is Wednesday!

Sign up at the front desk or email us at [email protected] to get yourself on the list.

If you want more details on the rules, etc, check out their site.

Next round of MissFit (starts Tuesday, September 15th)

Are you a new mom looking to regain your energy and fitness? Know someone that’s looking to kick start their fitness but may be a little shy of heavy weights?

Check out MissFit! This program is fun, approachable, and suitable for beginners and experienced athletes.

MissFit classes are held Tuesdays and Thursdays at 7:30pm and Saturdays at 9am. Cost is $199 and covers 6 weeks of instruction, bi-weekly check ins with a coach, and results tracking.

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Click here for more information or to sign up for the next MissFit
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Free outdoor workout @ Cougar Field in Albany (Sept 27th)

Can’t believe it’s been all summer and we haven’t hit the track yet! Let’s fix that! Our next free workout is happening on Sept 27th at 9am at Cougar field in Albany.

Members and guests are welcome, we’ll be dragging sleds, running around the track, and hitting the field (we might even get the tackling dummy out).

These WOD’s are always fun, and completely free.

RSVP by using our signup sheet at the gym, or sending us an email to [email protected], so we know how much equipment to bring. Mark it on your calendar and we’ll see you there!

Workout of the Day:

Skills:
squats
sit ups

WOD:
6 rounds of:

90 sec on, 90 sec off

200m run
10 wall balls 20/14
10 sit ups w/ball 20/14
AMRAP burpees over ball

Coaches’ notes:
Run as fast as possible. This is a sprint, all about the run.

your score each round is the number of total reps you get. Set a mark at the start and match it each subsequant round

Burpees over ball is a 2 foot jump over the ball.