I’m a Fish and I don’t wanna be saved!

Angelo Copola, on his INCREDIBLE podcast, “Latest In Paleo,” has a weekly segment called Moment of Paleo. It’s kind of an ad lib 2 minutes where he delves into more of the philosophy behind life and wellness.  As a student of philosophy, he often presents eye-opening and inspiring thoughts.  This past week’s podcast was no exception.  Angelo starts by reading this traditional Tanzanian Folktale about Monkeys and Fish:

The rainy season that year had been the strongest ever and the river had broken its banks. There were floods everywhere and the animals were all running up into the hills. The floods came so fast that many drowned except the lucky monkeys who used their proverbial agility to climb up into the treetops. They looked down on the surface of the water where the fish were swimming and gracefully jumping out of the water as if they were the only ones enjoying the devastating flood.

One of the monkeys saw the fish and shouted to his companion: “Look down, my friend, look at those poor creatures. They are going to drown. Do you see how they struggle in the water?” “Yes,” said the other monkey. “What a pity! Probably they were late in escaping to the hills because they seem to have no legs. How can we save them?” “I think we must do something. Let’s go close to the edge of the flood where the water is not deep enough to cover us, and we can help them to get out.”

So the monkeys did just that. They started catching the fish, but not without difficulty. One by one, they brought them out of the water and put them carefully on the dry land. After a short time there was a pile of fish lying on the grass motionless. One of the monkeys said, “Do you see? They were tired, but now they are just sleeping and resting. Had it not been for us, my friend, all these poor people without legs would have drowned.”

The other monkey said: “They were trying to escape from us because they could not understand our good intentions. But when they wake up they will be very grateful because we have brought them salvation.” 

So how does this correlate to Paleo and life/wellness.  Well, despite their best intentions, the vast majority of those espousing conventional wisdom regarding diet and lifestyle tend to be the self-anointed Monkeys from the story.  Like the fish, I now swim freely in a sea of self-awareness about my food and lifestyle…fighting for my life avoiding being dragged to dry land by the Monkeys of conventional wisdom.  This year, are going to break free from the Monkeys’ grasp or will you swim free?

Occupy Your Food! A great resolution for the new year

Nora Gedgaudas with an incredible manifesto to get your year started off right.

From the post:

This means a new level of personal responsibility.  This means no longer “feeding” the “1% agenda” by blindly accepting what we are told by mainstream sources about profitable and damaging dietary myths. This means saying NO to laws that restrict our access to healthy unadulterated food, saying NO to efforts being put forth to restrict our access to quality nutritional supplements or alternative care options of our choice (yes—these things ARE being restricted increasingly world-wide as we speak). This means saying NO to forced acceptance of GMO’s, food additives and preservatives, pesticides, gluten-containing foods (and crappy, pseudo-healthy, processed “gluten-free” foods), monoculture agriculture, factory farming, and inhumane commercial livestock/feedlot practices. This means speaking up in restaurants and grocery markets and making known your preferences and demands (diplomatically, of course) for the kind of quality food you expect and what you will no longer buy from them. This means making every effort to avoid the processed garbage being sold as food and also looking in the mirror and becoming candid with ourselves about our addictions, vulnerabilities/weaknesses and unconscious avoidances of these issues.

The Full Scoop on Salt and Blood Pressure

Mark Sisson thoroughly and clearly covers the topic of salt intake and blood pressure.  GREAT STUFF!

The Gut-Skin Connection

Curious about how stress and diet are linked to skin disorders like acne?  Then take a listen to this episode of Chris Kresser’s Revolution Health Radio.  As always, he’s not the most dynamic of speakers, but the info is awesome.

Off your Ass!

Read this:  http://articles.latimes.com/2011/nov/04/news/la-heb-sitting-cancer-risk-20111104

Now take a look at sample (below) from a CFHR athletes (this is the 6th example picture we’ve received) of their workstation at their office converted to a standup desk.  What are you waiting for?  Take your health into your own hands (and on your own feet).  Get off your ass at work.  Be the example.  Make people ask you why you stand, why you choose not to suffer the slow death of a desk.  Why you do a full squat in front of the water cooler.  Why you pack your own lunch with meat and veggies every day.  Why you have so much energy….TAKE CHARGE IN 2012!!!!!

Alan's new Standup Desk (with strategically placed Kombucha)

One Doctor’s Story. The Impact of Nutrition

She frames much of this in relation to mitochondria in our cells.  While the mitochondria are an absolutely intriguing part of our evolution and symbiotic existence with bacteria, there’s so much more at play in these dietary changes than just that.  Just keep the big picture about the changes she made and the impacts it had.


Addictive Food plus a great link for friends & family with questions about diet and lifestyle

OK, so the post title says it all.

First, if you’re not neck-deep in the Paleo/Primal blogosphere, then you probably haven’t hear of the “Food Reward” vs. “Gary Taubes carb/insulin” debate.  Whether you know about this discussion or not, Stephan Guyenet at wholehealthsource.blogspot.com has some great discussions about it.  We’ve often discussed how many foods can trigger the same reward centers in the brain as addictive drugs and behaviors.  In particular, we’ve discussed the opiate-like substances in grains and the addictiveness or sugar.  In a new paper by Dr. Nora Volkow, the director of the National Institute on Drug Abuse, discusses the similarities between obesity and drug addition in relation to the areas of the brain triggered during addictive behaviors. Here’s an abstract that Stephan had on his blog:

There is now evidence that comparable dopaminergic responses are linked with food reward and that these mechanisms are also likely to play a role in excessive food consumption and obesity. It is well known that certain foods, particularly those rich in sugars and fat, are potently rewarding (Lenoir et al. 2007). High-calorie foods can promote over-eating (eating that is uncoupled from energetic needs) and trigger learned associations between the stimulus and the reward (conditioning). In evolutionary terms, this property of palatable foods used to be advantageous in environments where food sources were scarce and/or unreliable, because it ensured that food was eaten when available, enabling energy to be stored in the body (as fat) for future use. Unfortunately, in societies like ours, where food is plentiful and constantly available, this adaptation has become a liability.

For more papers and discussion about this topic, go to this link.  Here’s a Direct link to the paper addressed above.

OK, not so interested in the nitty gritty science?   Then checkout this series of simple starter articles from Mark Sission.  They make easy-reads for friends and family interested in the lifestyle and diet changes you’ve made:








Primal/Paleo T-Giving Recipies Galore!

Hey folks.  Each year, we like to link to some primal/paleo holiday recipes.  This year, I’m tossing in  5 different websites with links directly to their Thanksgiving Day recipe lists.  As long as certain foods won’t completely kill  your or set you into a 3-month-long bender, then enjoy yourself and your company on Thanksgiving.  We’ve done primal/paleo T-Giving at our place for 3 yrs, and the food is INCREDIBLE.  We hope you have a safe, restful and enjoyable Thanksgiving break, and we look forward to seeing you back in the box!

Primal Palate

Elana’s Pantry

Everyday Paleo

Mark’s Daily Apple

Nutty Kitchen


FTBB, Fall 2011 has come to a close and HOLY CRAP was this a competitive FTBB!  The results will stun you.  Remember, this was only a 30 DAY competition in which participants took an aggressive stance to address the following:

  • emotional and lifestyle stress
  • nutrition
  • sleep
  • exercise

The goal was to look, feel and perform better at the end of the 30 days.  THIS WAS NOT A WEIGHT LOSS COMPETITION. It was a body composition competition.  We look for athletes to lean out and gain or maintain muscle mass. You can read all the rules and resources here:

While there were tremendous results from our competitors, we have chosen the top 3 ladies and top 3 men.  Be sure to congratulate ALL FTBB participants. And join us Saturday night (Nov 12th) at the CFHR Birthday/JP Going Away/FTBB PARTY at the box!

Many of you had asked for a video of our Pre-competition lifestyle and nutrition lecture, so HERE YOU GO.

Top Male and Female split the pool, each receiving $160 in cash
2nd Place Male and Female get 1 month membership Free
3rd Place Male and Female get 1 Free T-shirt, 1 free zip up hoodie, a free Winter beanie hat and paleo kit item of their choice

So here are your CrossFit Hampton Roads Fall 2011 FTBB Prize Winners!

Women’s First Place:  Esther B.

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Women’s 2nd Place:  Nicki C.

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Women’s 3rd Place:  Jen L.

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Men’s First Place:  Guy V.

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Men’s 2nd Place:  Rich A.

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Men’s 3rd Place:  Jered B.

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Pre and Post Workout Nutrition

Most of you know me, and know that I tend to be “thorough” when I’m asked questions…or I try to be.  Time has been of the essence recently, so I haven’t had much time to blog.  But I’ve been asked about pre and post-workout nutrition about 10 times in the past week, so here’s as thorough of a response and resource I can provide in about 30 minutes at the computer.

As always, this question has a veritable cornucopia of responses based on your goals and your current state in relation to those goals.  So here’s a relatively straight forward way to break it down.  I’ll use 3 categories (although you could probably break it down into more).  There are a ton of considerations that go into this discussion.

Let’s start with the Post workout discussion, because it’s a little easier to address:

1.  Beginner Athlete (someone new to intense training AND working on leaning out…lose fat)

Post-Workout –  The assumption here is that this athlete is only

  • A.  Don’t Eat  immediately (post workout fast). Let your body replenish glycogen stores naturally.  Greater release of Growth Hormone and stimulation of fat burning/muscle gain.  Eat a meal 1-2 hours later  (Protein, Fat and carb).  Here’s a great post from Mark Sisson on post workout fasting.  The caveat to this is if you completely crash after a workout (low blood sugar due to glycogen depletion) and you can’t function, then by all means, eat immediately after.  A small dose of either fructose-based carbs (i.e. fruit) or starchier glucose-based carbs (sweet potato) can really help (each for their own reasons).
  • B.  If you are going to eat, eat REAL FOOD with a bias towards protein…but the protein shake is probably not what you’re looking for here…not because of calories or even insulin spike per se, but because with the initial steps of leaning out, we’re trying to focus on food QUALITY and to limit potential irritants and inflammatory stressors from food.  Remember, the assumption is that you’re still working on leanness, so we want to stick primarily to protein;  if you do any carbs, avoid grains  (as you should be doing anyway).  A good example is a bit of jerky or maybe jerky and sweet potato.
  • Bottom line, is that this is not dogmatic.  If you feel like ass after your workout and your body is telling you to eat, then eat.  If you’re not hungry, and you fall in category A (leaning out), then don’t eat just because Muscle-Bound Publication X says you have to eat within 36 seconds of finishing your workout.

2.  Intermediate  Athlete (leaned out, but starting to become more competitive and work harder on achieving more goals and PRs.  Workouts are tapping farther into intensity so more glycogen is being used)

If the workout is glycolitic (i.e. leaves you on the floor) or, in general requires a steady output for more than 15 minutes or so (i.e. it’s not just lifting), then:

  •  A.  Within 30 minutes of finishing workout, eat protein and carbohydrates in the following approximate ratios (in the form of REAL FOOD primarily)
    • I.  Competitively Lean (< 10% BF for men, < 15% BF for women) – 60%-70% Carb / 30-40% Protein
    • II.  Moderately Lean (11-18% BF for men, 16-25% for women) – 40-50% Carb / 50-60% Protein
    • 1 – 2 hours later, eat a full meal consisting of Protein and Fat
    • If you get sleepy after your post workout meal, then dial back on the carbs.  Play around with the carbs afterwards over the course of a few weeks to find where you feel the best (recovery is good and you don’t get the 2pm coma feeling).
    • The amount of carbs you can tolerate depends on a lot of things (age, sex, how long you’ve been training, current leanness, etc..).  You have to play around with it a bit
  • B.  Consider fasting for the same reasons as with the Beginner Athlete.  This would normally happen after a workout where you are just lifting.

3.  Competitive Athlete  (assumption is that your as lean as is optimal for best performance).

Post-workout options for the competitive athlete will be almost identical to the Intermediate athlete, but now we must consider multiple workouts (and the requirement to more immediately replenish glycogen), higher output levels, and that we are eating for performance…not necessarily health  THERE IS A DIFFERENCE!!!!!   I’ll push the competitive athlete to use liquid-based recovery nutrition immediately after workouts. They’ll generally be taking in more carbs than protein (i.e. case I. above) immediately after their glycolitically demanding workout (i.e. leaves you on the ground), and they’ll eat a much larger meal 1-2 hours after the post workout meal unless working out again that day.  Depending on their goals during the current phase of training, the competitor may be taking in more calories based on strength and mass gain goals.  This would shift as competition neared and they needed to revisit lactic work (the kind that makes you want to vomit…you know).

Alright, so hopefully that didn’t leave you with more questions than answers.  My goal is to get you to experiment a bit, but have a reason why you’re doing what you’re doing.  Ask others what has worked for them.

So now it’s off the the land of pre-workout food

Again, the answer depends, but there are some good guidelines.

1.  LIFTING.  For MOST individuals, if the workout is primarily lifting without a hard/fast effort involved (i.e. no 5 min AMRAP after the lift), then they can usually eat right up until the start of the workout and be OK.  Because carbs can cause some mental fogginess (depending on quantity and your tolerance), you can stick with primarily protein and fat prior to a lifting workout.   This goes for all experience levels.

2.  THE PAIN TRAIN.  If there is a lactic/glycolitic effort during your workout (i.e. you can tell it’s going to be a challenge) then having glycogen stores topped off is important.  This does NOT mean the cliched “carb-loading” pasta dinner.  It just means an appropriate amount of rest and or carbs to replenish glycogen within 3-4 hours of the workout.  Some people can eat very close to a hard workout.  I, personally, perform much better on a nearly empty stomach prior to a hard workout. However, we have the “green-face” affect that we see pretty much every TAKEOFF course to consider.  This is when a new athlete, in the midst of their first workout (generally less than 5 minute effort) suddenly gets a flushed/green hue to their face.  We know immediately what question to ask:  “When did you last eat?”  Without a doubt, the answer is something like, “Lucky Charms for breakfast!?”  (keep in mind that TAKEOFF starts after 6pm).

An important consideration (and one that’s tough for new athletes to grasp when they have competing goals of performance and leanness) is that glycolitically demanding workouts (i.e. what you think of as a classic hard CrossFit workout) DEMANDS sufficient carbohydrate intake prior to the workout.  That doesn’t mean necessarily immediately before, but close enough that you don’t deplete that glycogen through your fasting efforts or just being too low carb.  So when we ask people to reduce to an APPROPRIATE quantity of carbohydrates via primarily veggies, some fruit and starches like sweet potatoes….if they go TOO low carb while trying to do full-effort CrossFit workouts, then 1) they fail miserably in the workouts and feel like utter shit, and 2) they hinder their fat loss goals because they are stimulating a stress-response (cortisol release!) due to too low of glycogen under glycolitic demanding conditions.  The body will use available protein or muscle tissue to create sugar to fuel your fun workout….but at the expense of increased inflammation, adrenal stress (remember the hormone pool analogy and that sex hormones and hormones controlling fat storage are the first ones affected by excess stress) and likely fat storage.   The body doesn’t necessarily like to be physically stressed AND starved at the same time.

So if you’re new to this whole “fat is a great fuel for the body so I’ll reduce my carbs to normal levels below 100g per day because Jeremy is telling me to”,  you must temper your CrossFit goals and output.  This is why I steer newer athletes who desire leanness to focus on M, W and F workouts (lifting) and to go easier on their workouts.  And in all honesty, the persistent cortisol elevation associated with beating yourself into tar EVERY workout is another reason we program the way we do (i.e. with rest periods, shorter WODs in general, and periodization).

Alrighty folks.  That was just shy of 1500 words of pure confusion, huh.  I wish it were as easy as “eat this, not that” when it comes to pre and post workout nutrition…but it just isn’t.  We’ve got an old Nutrition 101 podcast that addressed this. I’m re-editing it a bit but I’ll get that out there soon.  It basically addresses this exact question.  The bottom line is that it’s different for each individual based on their current position and goals.  You’ve gotta play around with it a bit, BUT THAT REQUIRES CONSISTENCY IN YOUR EFFORTS!!!! Don’t try one thing for one day and then shift the next day.  Try post-workout fasts every 3rd workout for 1 month.  If it works, sweet, that’s a data point.  Now try something else and see if you feel better or worse.  Get it?  You now have some direction in which to start your experimentation.


Back to Basics 2

If you read the blog regularly, you know I’m revisiting some of my favorite baseline reading material on nutrition and lifestyle.  Today is a Two-Fer.

‘1.  Mark Sisson’ on Why Grains are Unhealthy

2. Dr Kurt Davis on how to change your diet

Revist to the Basics

Hey guys, over the next few weeks, i’m going to post links to my favorite baseline articles involving Nutrition and Lifestyle.  The VAST majority of these will come from Mark Sisson’s Marksdailyapple.com.

Even if you’ve read them before, these are GREAT informative readings that are packed full of references, data and solid explanations that we can all understand.

To get started, here’s “The Context of Calories”

Chocolate Fish Oil Tastes GOOOOOD!

Alright, here’s a very in-depth, yet very readable article by Robb Wolf regarding Fish Oil and the reasons he has adjusted his recommended intake quantities.  This isn’t just a changing of his mind.  Very compelling research and biochemical mechanisms presented to him by Dr Kurt Harris and Chris Kresser have led to this.  You can read the article (which I HIGHLY recommend), or the bottom line is this:  regardless of how much we dial in nutrition, our modern lifestyle and stressors sets the stage for systemic inflammation.  Appropriate amounts (roughly 2-4 grams/day  of high-quality, bioavailable DHA/EPA combined with a LOW INTAKE OF OMEGA – 6 fatty acids can help reduce this inflammation and the risk of potential diseases associated with it.

Starting in Nov, CFHR will carry Stronger, Faster, Healthier’s Fishoil in the gym.  This is one of the most potent and pure fishoils around.  They are a family-owned, small business in Maine.  I met with them personally three weeks ago to work out this deal.  We’ll start small with sample bottles of mint and chocolate flavored fish oils to see how people like them.  If it goes well, we’ll get full-sized bottles and expand the flavor options.  We’ll also carry their 100% GrassFed Whey and Recovery Powders.  Brent used the recovery drink during the Beast of the East, and it sold us on it.  It is VERY good stuff.  The whey is appropriate for those looking to make a primal/paleo shake for a quick morning meal or snack.  More to come on this!




Don’t Be Deceived by “ALL NATURAL”

Another great find by Angelo Copola at Latest In Paleo.  Don’t let the label trick you.  Just as “Gluten Free” has become a vector to (in some cases) sell packaged food with non-gluten containing crap (as opposed to gluten-containing crap), “all natural” is one of the LEAST regulated statements in the food industry…leading to a false sense of security and an implied sustainability and wholesomeness about the product.

Doctor Self-Experiments with Primal Diet

Found from Latest In Paleo, checkout this great video (scroll down a bit on the page) about a Dr so impressed by a Primal Diet, that she did it herself as an experiment and saw some very dramatic changes.

The Family Buy-In

As we head into week 2 of FTBB, the realization of the changes that face you can be daunting.  What’s more, is that despite a loving family, you may feel alone in the challenge of changing lifestyle factors such as sleep, stress and nutrition.  Never fear…you are NOT alone and you are not the first to face this challenge.

As I frequently do, I’ll turn to Mark Sission, from Mark’s Daily Apple for some great suggestions regarding lifestyle changes and the family.

Not every family will find compromises quickly.   For the good of those around you, you must be responsible (first and foremost) for your own well-being and trust that, at least for your kids, the example set by your actions will pave the path for a healthy future.

FTBB Contestant Takes 1 Small Step…by Standing Up!!

Tab K.  (Noon Serious Strength class athlete & FTBB contestant) took a simple but important step towards adapting his lifestyle within the bounds of his job.  This is a photo of Tab’s new “standup desk.”  A few months ago, we posted photos of a few different make-shift standup desks put together by some of our athletes.  This, is, by far, the nicest one we’ve seen so far.  Tab has taken a critical step to avoiding the “slow death” (K-Star quote) of sitting in a chair all-day.  It’s so simple….just stand up!  I caught hell for a year when I had a desk job because I didn’t have a chair and I had my computer setup on top of boxes.  But damn if I didn’t feel great at the end of the day while the vast majority of the others in the office looked like they were getting out of a straight jacket at the end of the day.

TAKE CHARGE!!! MAKE CHANGES!!! It’s your life, and you only get one…so do it right!

Welcome to FTBB 2011

Fit To Be Bare 2011 kicks off TODAY!!!

Don’t forget the multitude of resources available to guide you during this 30 day Nutrition and Lifestyle challenge.

  • The CFHR Webpage and Blog (including very frequent posts with suggestions, recipes, etc.)
  • Other Athletes
  • Our FACEBOOK page where we ask you guys to post recipes or good deals you find on quality food in the local area.

What steps will you take this weekend to propel you in planning ahead for next week?  Will you shop for a crockpot?  Will you look at some of the recipe resources we post and stock up?  Will you clean your cabinets of the “Neolithic Agents of Disease” such as refined sugars and flours, wheat and irritant grains, and “seed” oils such as soy, sunflower and safflower?

To get you started, here’s are are some links for you

1)  From Robb Wolf’s website, titled “Paleo Meals the Easy Way

2) YouTube video of the FTBB Kickoff Nutrition and Lifestyle lecture I gave on Thursday night.

3) And to help you defend yourself, here is the great Denise Minger’s review of the new movie “Forks over Knives.”  Great review and the really good stuff starts halfway down under the paragraph header of “Critique Time!”

4) Finally, here is Sally Fallon presenting the Weston A. Price review of the new USDA Dietary Guidelines…this is very good:

Kids and Teens – Sat Sept 5 Friday, September 4th, 2015 Thursday, September 3rd 2015 Teens – Thu Sept 3 Wednesday, September 2nd 2015 Tuesday, September 1st 2015 Teens – Tue Sept 1 Monday, August 31st 2015 Accelerate, Friday August 28th 2015 Kids and Teens – Sat Aug 29 Friday, August 28th 2015 Thursday, August 27th 2015 Teens – Thu Aug 27 Wednesday, August 26th 2015 Accelerate, Wednesday August 26th 2015 Tuesday, August 25th 2015 Teens – Tue Aug 25 SWOD: 8/24 – 8/28 Monday, August 24th 2015 Accelerate, Monday August 24th 2015 Friday, August 21st 2015 Accelerate, Friday August 21st 2015 Thursday, August 20th 2015 Teens – Thu Aug 20 Accelerate, Wednesday August 19th 2015 Wednesday, August 19th 2015 Tuesday, August 18th 2015 Teens – Tue Aug 18 Monday, August 17th 2015 Accelerate, Monday August 17th 2015 SWOD 8/17-8/21 Kids and Teens – Sat Aug 15 Friday, August 14th 2015 Thursday, August 13th 2015 Teens – Thu Aug 13 Wednesday, August 12th 2015 Tuesday, August 11th 2015 Teens – Tue Aug 11 SWOD 8/10 – 8/14 Monday, August 10th 2015 Kids and Teens – Sat Aug 08 Accelerate- Friday, August 7th 2015 Friday, August 7th 2015 Thursday, August 6th 2015 Teens – Thu Aug 06 Accelerate – Wednesday, August 5th 2015 Wednesday, August 5th 2015 Tuesday, August 4th 2015 Teens – Tue Aug 04 Monday, August 3rd 2015 Accelerate – Monday, August 3rd 2015 SWOD 8/3 – 8/6 Kids and Teens – Sat Aug 1 Friday, July 31st 2015 Accelerate – Friday, July 31st 2015 Thursday, July 30th 2015 Teens – Thu July 30 Wednesday, July 29th 2015 Accelerate, Wednesday July 29th 2015 Tuesday, July 28th 2015 Teens – Tue July 28 Monday, July 27th 2015 SWOD – Deload 7/27-7/31 Accelerate- Monday, July 27th 2015 Kids and Teens – Sat July 25 Accelerate – Friday, July 24th 2015 Friday, July 24th 2015 Thursday, July 23rd 2015 Teens – Thu July 23 Accelerate – Wednesday, July 22nd 2015 Wednesdsay, July 22nd 2015 Tuesday, July 21st 2015 Teens – Tue July 21 Accelerate- Monday July 20th 2015 SWOD: 7/20 – 7/25 Monday, July 20th 2015 Kids and Teens – Sat July 18 Accelerate- Friday July 17th 2015 Friday – July 17th 2015 Thursday- July 16th 2015 Teens – Thu July 16 Wednesday- July 15th 2015 Accelerate – Wednesday, July 15th 2015 Tuesday- July 14th 2015 Teens – Tue July 14 Teens – Tue July 14 SWOD: July 13-17 Monday- July 13th 2015 Accelerate – Monday July 13th 2015 Kids and Teens – Sat July 11 Friday, July 10th 2015 Accelerate – Friday, July 10th 2015 Thursday, July 9th 2015 Teens – Thu July 9 Wednesday, July 8th 2015 Accelerate – Wednesday, July 8th 2015 Tuesday, July 7th 2015 Teens – Tue July 7 Monday, July 6th 2015 SWOD: 7/6 – 7/10 Accelerate- Monday, July 6th 2015 Kids and Teens – Sat July 04 Friday, July 3rd 2015 Accelerate- Friday, July 3rd 2015 Thursday, July 9th 2015 Thursday, July 2nd 2015 Teens – Thu July 02 Accelerate – Wednesday, July 1st 2015 Wednesday, July 1st 2015 Tuesday, June 30th 2015 Teens – Tue June 30 Monday, June 29 2015 SWOD 6/29 – 7/3 Accelerate – Monday June 29th 2015 Kids and Teens – Sat June 27 Accelerate – Friday, June 26th 2015 Friday, June 26th 2015 Thursday, June 25th 2015 Teens – Thu June 25 Wednesday, June 24th 2015 Accelerate – Wednesday, June 24th 2015 Tuesday, June 23rd 2015 Teens – Tue June 23 Accelerate – Monday, June 22nd 2015 SWOD: 6/22 – 6/26 Monday, June 22nd 2015 Kids and Teens – Sat June 20 Friday – June 19th 2015 Accelerate – Friday, June 19th 2015 Thursday, June 18th 2015 Teens – Thu June 18 Accelerate, Wednesday June 17th 2015 Wednesday, June 17th 2015 Tuesday – June 16th 2015 Teens – Tue June 16 Accelerate, June 15th 2015 Monday – June 15th 2015 SWOD 6/15 – 6/19 Kids and Teens – Sat Jun 13 Friday, June 12th 2015 Thursday, June 11th 2015 Teens – Thu Jun 11 Wednesday, June 10th 2015 Teens – Tue Jun 09 Tuesday, June 9th 2015 Monday, June 8th 2015 SWOD: 6/8 – 6/12 Kids and Teens – Sat Jun 06 Friday, June 5th 2015 Thursday, June 4th 2015 Teens – Thu Jun 04 Wednesday, June 3rd 2015 Tuesday, June 2nd 2015 Teens – Tue Jun 02 SWOD: 6/1 – 6/5 Monday, June 1st 2015 Kids and Teens – Sat May 30 Friday, May 29th 2015 Thursday, May 28th 2015 Teens – Thu May 28 Wednesday, May 27th 2015 Tuesday, May 26th 2015 Teens – Tue May 26 SWOD 5/26 – 5/29 Monday, May 25th 2015 Kids and Teens – Sat May 23 Friday, May 22nd 2015 Accelerate – Friday, May 22nd 2015 Thursday, May 21st 2015 Wednesday, May 20th 2015 Accelerate – Wednesday, May 20th 2015 Tuesday, May 19th 2014 Monday, May 18th 2015 Accelerate – Monday, May 18 2015 SWOD: 5/18-5/22 Kids and Teens – Sat May 16 Friday, May 15th 2015 Accelerate – Friday, May 15th 2015 Thursday, May 14th 2015 Teens – Thu May 14 Wednesday, May 13th 2015 Accelerate – Wednesday, May 13th 2015 Tuesday, May 12th 2015 Teens – Tue May 12 Monday, May 11th 2015 SWOD 5/11-5/15 Accelerate – Monday, May 11th 2015 Accelerate- Friday, May 8th 2015 Kids and Teens – Sat May 9 Friday, May 8th 2015 Thursday, May 7th 2015 Teens – Thu May 7 Accelerate – Wednesday, May 6th 2015 Wednesday, May 6th 2015 Tuesday, May 5th 2015 Teens – Tue May 5 Accelerate- May 4th 2015 SWOD 5/4 – 5/8 Monday, May 4th 2015 Kids and Teens – Sat May 2 Friday, May 1st 2015 Accelerate – May 1st, 2015 Teens – Thu Apr 30 Thursday, April 30th 2015 Wednesday, April 29th 2015 Accelerate – Wednesday April 29th, 2015 Tuesday, April 28th 2015 Teens – Tue Apr 28 Monday, April 27th 2015 SWOD 4/27-5/1 Accelerate – Monday, April 27th 2015 Kids and Teens – Sat Apr 25 Friday, April 24th 2015 Accelerate- Friday, April 24th 2015 Thursday, April 23rd 2015 Teens – Thu Apr 23 Accelerate- Wednesday, April 22nd 2015 Wednesday, April 22nd 2015 Teens – Tue Apr 21 Tuesday, April 21 2015 Monday, April 20th 2015 Accelerate, Monday April 20th 2015 SWOD 4/20-4/24 Friday, April 17th 2015 Accelerate- Friday, April 17th 2015 Thursday, April 16th 2015 Teens – Thu Apr 16 Accelerate, Wednesday April 15th 2015 Wednesday, April 15th 2015 Teens – Tue Apr 14 Tuesday, April 14th 2015 Monday, April 13th 2015 Accelerate, Monday April 13th 2015 SWOD 4/13 – 4/17 Accelerate, Friday April 10th 2015 Friday, April 10th 2015 Thursday, April 9th 2015 Kid and Teens – Sat Apr 11 Teens – Thu Apr 9 Accelerate, Wednesday 8th 2015 Wednesday, April 8th 2015 Tuesday, April 7th 2015 Teens – Tue Apr 7 Monday, April 6th 2015 SWOD 4/6 – 4/10 Accelerate, Monday April 6th 2015 Kids and Teens – Sat Apr 4 Accelerate- Friday April 3rd, 2015 Friday, April 3rd 2015 Thursday, April 2nd 2015 Teens – Thu Apr 2 Accelerate, Wednesday April 1st 2015 Wednesday, April 1st 2015 Teens – Tue Mar 31 Tuesday, March 31st 2015 Accelerate- Monday, March 30th 2015 Monday, March 30th 2015 SWOD: 3/30 – 4/3 Kids and Teens – Sat Mar 28 Friday, March 27th 2015 Accelerate- Friday, March 27th 2015 Thursday, March 26th 2015 Teens – Thu Mar 26 Accelerate – Wednesday, March 25th 2015 Wednesday, March 25th 2015 Teens – Tue Mar 24 Tuesday, March 24th 2015 Accelerate- Monday, March 23rd 2015 SWOD: 3/23 – 3/27 Monday, March 23rd 2015 Friday, March 20, 2015 Kids and Teens – Sat March 21 Accelerate- Friday, March 20th 2015 Thursday, March 19th 2015 Wednesday, March 18th 2015 Accelerate- Wednesday, March 18th 2015 Teens – Thu March 19 Teens – Tue March 17 Tuesday, March 17th 2015 Monday, March 16th 2015 SWOD: 3/16 – 3/20 Accelerate- Monday, March 16th 2015 Kids and Teens – Sat March 14 Friday, March 13th 2015 Accelerate – Friday, March 13th 2015 Thursday, March 12th 2015 Teens – Thu March 12 Accelerate – Wednesday, March 11th 2015 Wednesday, March 11th 2015 Tuesday, March 10th 2015 Teens – Tue March 10 SWOD 3/9 – 3/13 Accelerate, Monday March 9th 2015 Monday, March 9th 2015 Kids and Teens – Sat Mar 7 Friday, March 6th 2015 Accelerate – Friday, March 6th 2015 Thursday, March 5th 2015 Teens – Thu Mar 5 Accelerate – Wednesday, March 4th 2015 Wednesday, March 4th 2015 Tuesday, March 3rd 2015 Teens – Tue Mar 3 Accelerate – Monday, March 2nd 2015 Monday, March 2nd 2015 SWOD 3/2 – 3/6 Accelerate- Friday, February 28th 2015 Accelerate- Thursday, February 26th 2015 Friday, February 27th 2015 Thursday- February 26th, 2015 Accelerate- Wednesday, February 25th 2015 Wednesday, February 25th 2015 Tuesday, February 24th 2015 Accelerate- Monday, February 23rd 2015 Monday, February 23rd 2015 SWOD: 2/23 – 2/27 Kids and Teens – Sat Feb 21 Friday, February 20th 2015 Accelerate – Friday, February 20th 2015 Thursday, February 19th 2015 Accelerate – Thursday, February 19th 2015 Wednesday, February 18th 2015 Accelerate – Wednesday, February 18th 2015 Teens – Wed Feb 18 Tuesday, February 17th 2015 Monday, February 16th 2015 Teens – Mon Feb 16 Accelerate – Monday, February 16th 2015 SWOD: 2/16-2/20 Kids and Teens – Sat Feb 14 Accelerate, Friday February 13th 2015 Friday, February 13th 2015 Accelerate, Thursday February 12th 2015 Thursday, February 12th 2015 Wednesday, February 11th 2015 Accelerate, Wednesday February 11th 2015 Teens – Wed Feb 11 Tuesday, February 10th 2015 Teens – Mon Feb 9 Accelerate, Monday February 9th 2015 Monday, February 9th 2015 SWOD 2/9-2/13 Kids and Teens – Sat Feb 7 Friday, February 6th 2015 Accelerate, Friday February 6th 2015 Thursday, February 5th 2015 Accelerate, Thursday February 5th 2015 Wednesday, February 4th 2015 Accelerate, Wednesday February 4th 2015 Teens – Wed Feb 4 Tuesday, February 3rd 2015 Accelerate, Tuesday February 3rd 2015 Accelerate, Monday February 2nd 2015 SWOD 2/2 – 2/6 Monday, February 2nd 2015 Teens – Mon Feb 2 Kids and Teens – Sat Jan 31 Friday, January 30th 2015 Accelerate, Friday January 30th 2015 Thursday, January 29th 2015 Accelerate, Thursday January 29th 2015 Accelerate, Wednesday January 28th 2015 Wednesday, January 28th 2015 Teens – Wed Jan 28 Accelerate, Tuesday January 27th 2015 Tuesday, January 27th 2015 Teens – Mon Jan 26 SWOD 1/26-1/30 Monday, January 26th 2015 Accelerate, Monday January 26th 2015 Kids and Teens – Sat January 24 Friday, January 23rd 2015 Accelerate- Friday, January 23rd 2015 Accelerate- Thursday, January 22nd 2015 Thursday, January 22nd 2015 Wednesday, January 21st 2015 Accelerate- Wednesdsay, January 21st 2015 Teens – Wed January 21 Tuesday, January 20th 2015 Teens – Mon January 19 Monday, January 19th 2015 & Accelerate SWOD 1/19 – 1/23 Kids and Teens – Sat Jan 17 Accelerate- Friday, January 16th 2015 Friday, January 16th 2015 Accelerate – Thursday, January 15th 2014 Thursday, January 15th 2015 Teens – Wed Jan 14 Wednesday, January 14th 2015 Accelerate- Wednesday, January 14th 2015 Tuesday, January 13th 2015 Accelerate- Tuesday, January 13th 2015 SWOD: 1/12 – 1/16 Accelerate – Monday, January 12th 2015 Monday, January 12th 2015 Kids and Teens – Sat Jan 10 Friday, January 9th 2015 Accelerate- Friday, January 9th 2015 Accelerate- Thursday, January 8th 2015 Thursday, January 8th 2015 Wednesday, January 7th 2015 Accelerate – Wednesday, January 7th 2015 Teens – Wed Jan 07 Tuesday, January 6th 2015 Accelerate – Tuesday, January 6th 2015 Teens – Mon Jan 05 Monday, January 5th 2015 SWOD: 1/5 – 1/9 Accelerate- Monday, January 5th 2015 Friday, January 2nd 2015 Accelerate- Friday, January 2nd 2015 Wednesday, December 31st 2014 Accelerate- Wednesday, December 31st 2014 Tuesday, December 30th 2014 Accelerate- Tuesday, December 30th 2014 Teens – Mon Dec 29 Monday, December 29 2014 SWOD: 12/29 – 1/2 Accelerate- Monday, December 29th 2014 Kids and Teens – Sat Dec 27 Accelerate, Friday December 26th 2014 Friday, December 26th 2014 Wednesday, December 24th 2014 Tuesday, December 23rd 2014 Accelerate, Tuesday December 23rd 2014 Teens – Mon Dec 22 Accelerate, Monday December 22nd 2014 SWOD: 12/22 – 12/ 26 Monday, December 22nd 2014 Kids and Teens – Sat Dec 20 Friday, December 19th 2014 Accelerate, December 19th 2014 Thursday, December 18th 2014 Accelerate, Thursday, December 16th Wednesday, December 17th 2014 Accelerate- Wednesday, December 17th Teens – Wed Dec 17 Tuesday, December 16th 2014 Accelerate- Monday, December 15th Monday, December 15th 2014 SWOD 12/15-12/19 Teens – Mon Dec 15 Kids and Teens – Sat Dec 13 Friday, December 12th 2014 Accelerate- Friday, December 12th 2014 Thursday, December 11th 2014 Accelerate- Thursday, December 11th 2014 Wednesday, December 10th 2014 Accelerate- Wednesday, December 10th 2014 Teens – Wed Dec 10 Tuesday, December 9th 2014 Teens – Mon Dec 8 SWOD 12/8 – 12/12 Monday, December 8th 2014 Accelerate, Monday, December 8th 2014 Kids and Teens – Sat Dec 6 Accelerate, Friday December 5th 2014 Friday, December 5th 2014 Thursday, December 4th 2014 Accelerate, Thursday December 4th 2014 Accelerate, Wednesday December 3rd 2014 Wednesday, December 3rd 2014 Teens – Wed Dec 3 Tuesday, December 2nd 2014 Teens – Mon Dec 1 Monday, December 1st 2014 Accelerate – Monday, December 1st 2014 SWOD 12/1 – 12/5 Kids and Teens – Sat Nov 29 Accelerate, Friday November 28th 2014 Friday, November 28th 2014 Thursday, November 27th 2014 -HAPPY THANKSGIVING! Wednesday, November 26th 2014 Teens – Wed Nov 26 Accelerate, Wednesday November 25th Tuesday, November 25th 2014 SWOD – 11/24-11/28 Monday, November 24th 2014 Accelerate, Monday November 24th Teens – Mon Nov 24 Kids and Teens – Sat Nov 22 Friday, November 21st 2014 Accelerate- Friday, November 21st Thursday, November 20th 2014 Accelerate – Wednesday, November 19th Wednesday, November 19th 2014 Teens – Wed Nov 19 Tuesday, November 18th 2014 SWOD: 11/17-11/21 Monday, November 17th 2014 Accelerate, Monday November 17th Teens – Mon Nov 17 Kids and Teens – Sat Nov 15 Accelerate, November 14th 2014 Friday, November 14th 2014 Thursday, November 13th 2014 Accelerate, Thursday November 13th Teens – Wed Nov 12 Accelerate, Wednesday November 12th Wednesday, November 12th 2014 Tuesday, November 11th 2014 Accelerate, Monday November 10th SWOD 11/10-11/14 Monday, November 10th 2014 Kids and Teens – Sat Nov 8 Friday, November 7th 2014 – ALL IN WEEK! Thursday, November 6th 2014 – ALL IN WEEK! Wednesday, November 5th 2014- ALL IN WEEK Teens – Wed Nov 5 Tuesday, November 4th 2014 – ALL IN WEEK! Teens – Mon Nov 3 Monday, November 3rd 2014 – ALL IN WEEK! Kids and Teens – Sat Nov 1 Accelerate- Friday, October 31st Friday, October 31st 2014 Thursday, October 30th 2014 Accelerate, Thursday October 30th Accelerate- Wednesday October 29th Wednesday, October 29th 2014 Teens – Wed Oct 29 Tuesday, October 28th 2014 Teens – Mon Oct 27 Monday, October 27th 2014 Accelerate- Monday, October 27th SWOD Oct 27th-Oct 31st Accelerate Friday, October 24th Friday, October 24th 2014 Accelerate Thursday, October 23rd Thursday, October 23rd 2014 Wednesday, October 22nd 2014 Accelerate Wednesday, October 22nd Tuesday, October 21st 2014 Monday, October 20th 2014 Accelerate Monday, October 20th SWOD 10/20 – 10/24 Kids and Teens – Sat October 18 Accelerate, Friday October 17th Friday, October 17th 2014 Accelerate, Thursday October 16th Thursday, October 16 2014 Wednesday, October 15th 2014 Accelerate, Wednesday October 15th Teens – Wed October 15 Tuesday, October 14th 2014 Accelerate, Monday October 13th Monday, October 13th 2014 SWOD: 10/13 – 10/17 Teens – Mon October 13 Kids and Teens – Sat October 11 Friday, October 10th 2014 Accelerate, Friday October 10th Thursday, October 9th 2014 Accelerate, Thursday October 9th 2014 Wednesday, October 8th 2014 Accelerate, Wednesday October 8th Teens – Wed October 8 Tuesday, October 7th 2014 Teens – Mon October 6 Monday, October 6th 2014 SWOD: 10/6-10/10 Accelerate, Monday October 6th Kids and Teens – Sat Oct 04 Accelerate, Friday, October 3rd Friday, October 3rd 2014 Accelerate – Thursday, October 2nd 2014 Thursday, October 2nd 2014 Kids – Thu Oct 02 Wednesday, October 1st 2014 Accelerate, Wednesday, October 1st 2014 Teens – Wed Oct 01 Tuesday, September 30th 2014 Teens – Mon Sept 29 Monday, September 29th 2014 SWOD: 9/29 – 10/3 Accelerate, Monday- September 29th 2014 Kids and Teens – Sat Sept 27 Friday, September 26th 2014 Accelerate- Friday, September 26th 2014 Thursday, September 25th 2014 Accelerate- Thursday September 25th 2014 Kids – Thu Sept 25 Wednesday, September 24th 2014 Accelerate- Wednesday, September 24th Teens – Wed Sept 24 Tuesday, September 23rd 2014 Teens – Mon Sept 22 Accelerate- Monday September 22nd 2014 SWOD: 9/22 – 9/26 Monday, September 22nd 2014 Kids and Teens – Sat Sept 20 Friday, September 19th 2014 Accelerate – Friday September 19th Accelerate – Thursday September 18th Thursday, September 18th 2014 Kids – Thu Sept 18 Accelerate – Wednesday September 17th Wednesday, September 17th 2014 Teens – Wed Sept 17 Tuesday, September 16th 2014 Teens – Mon Sept 15 Accelerate – Monday, September 15th SWOD: 9/15 – 9/19 Monday, September 15th 2014 Kids and Teens – Sat Sept 13 Friday, September 12th 2014 Accelerate – Friday, September 12th Thursday, September 11th 2014 Kids – Thu Sept 11 Accelerate – Wednesday, September 10th Wednesday, September 10th 2014 Teens – Wed Sept 10 Tuesday, September 9th 2014 Accelerate- Thursday September 11th Accelerate – Monday September 8th SWOD 9/8-9/12 Teens – Mon Sept 8 Monday, September 8th Kids and Teens – Sat Sept 6 Friday, September 5th 2014 Accelerate- Friday, September 5th 2014 Accelerate- Thursday, September 4th 2014 Thursday, September 4th 2014 Kids – Thu Sept 4 Accelerate – Wednesday September 3rd Wednesday, September 3rd 2014 Teens – Wed Sept 3 Tuesday, September 2nd 2014 SWOD – 9/1 – 9/5 Monday, September 1st 2014 Kids and Teens – Sat Aug 30 Friday, August 29th 2014 Accelerate – Friday August 29th 2014 Thursday, August 28th 2014 Accelerate – Thursday, August 28th 2014 Kids – Thu Aug 28 Wednesday, August 27th 2014 Accelerate – Wednesday, August 27th 2014 Teens – Wed Aug 27 Tuesday, August 26th 2014 Monday, August 25th 2014 Accelerate- Monday, August 25th 2014 SWOD: 8/25-8/29 Teens – Mon Aug 25 Kids and Teens – Sat Aug 23 Accelerate – Friday August 22nd Friday, August 22nd 2014 Accelerate – Thursday August 21st Thursday, August 21st 2014 Kids – Thu Aug 21 Accelerate- Wednesday, August 20th Wednesday, August 20th 2014 Teens – Wed Aug 20 Tuesday, August 19th 2014 SWOD: 8/18 – 8/22 Teens – Mon Aug 18 Accelerate, Monday August 18th Monday, August 18th 2014 Kid and Teens – Sat, Aug 16 (Accelerate) Friday Aug 15th, 2014 Friday, August 15th 2014 (Accelerate) Thur Aug 14th, 2014 Thursday, August 14th 2014 Kids – Thu, Aug 14 (Accelerate) Wed Aug 13th, 2014 Wednesday, August 13th 2014 Teens – Wed, Aug 13 Tuesday, August 12th 2014 Monday, August 11th 2014 SWOD 8/11- 8/15 Teens – Mon, Aug 11 (Accelerate) Monday, Aug 11th 2014 Kids and Teens – Sat Aug 9 (Accelerate) Fri Aug 8th 2014 Friday, August 8th 2014 (Accelerate) Thur Aug 7th 2014 Thursday, August 7th 2014 Kids – Thu Aug 7 Wednesday, August 6th 2014 (Accelerate) Wed, Aug 6th 2014 Teens – Wed Aug 6 Tuesday, August 5th 2014 Teens – Aug 4 SWOD: 8/4 – 8/8 (Accelerate) Monday, Aug 4th 2014 Monday, August 4th 2014 Kids and Teens – Sat Aug 2 (Accelerate) Friday, Aug 1st Friday, August 1st 2014 (Accelerate) Thursday, July 31st Thursday, July 31 2014 Kids – Thu July 31 (Accelerate) Wed, July 30th 2014 Wednesday, July 30th 2014 Teens – Wed July 30 Tuesday, July 29th 2014 SWOD – 7/28 – 8/1 Monday, July 28th 2014 Teens – Mon July 28 (Accelerate) Monday, July 28th 2014 Kid and Teens – Sat July 26 (Accelerate) Friday, July 25th 2014 Friday, July 25th 2014 (Accelerate) Thursday, July 24th 2014 Kids – Thu July 24 Thursday, July 24th 2014 (Accelerate) Wed, July 23rd 2014 Wednesday, July 23rd 2014 Teens – Wed July 23 Teens – Mon July 21 Tuesday, July 22nd 2014 SWOD 7/21-7/25 Monday, July 21st 2014 (Accelerate) Monday, July 21st 2014 Kids and Teens – Sat Jul 19 (Accelerate) Friday, July 18th 2014 Friday, July 18th 2014 (Accelerate), Thursday, July 17th 2014 Thursday, July 17th 2014 Kids – Thu Jul 17 (Accelerate), Wednesday, July 16th 2014 Wednesday, July 16th 2014 Teens – Wed July 16 Tuesday, July 15th 2014 Teens – Mon July 14 SWOD: 7/14-7/18 Monday, July 14th 2014 (Accelerate) Monday, July 14th 2014 Kids and Teen – Sat July 12 Friday, July 11th 2014 (Accelerate) Friday, July 11th 2014 (Accelerate) Thursday, July 10th 2014 Thursday, July 10th 2014 Kids – Thur July 10 Wednesday, July 9th 2014 Teens – Wed July 9 Tuesday, July 8th 2014 Teens – Mon July 7 SWOD: 7/7 – 7/11 (Accelerate) Mon, July 7th 2014 Monday, July 7th 2014 Kid and Teens – Sat Jul 5 (Accelerate) Fri July 4th 2014 Friday, July 4th 2014 (Accelerate) Thur, July 3rd 2014 Thursday, July 3rd 2014 Kid and Teens – Thu Jul 3 (Accelerate) Wed July 2nd 2014 Wednesday, July 2nd 2014 Teens – Wed Jul 2 Tuesday, July 1st 2014 Teens – Mon Jun 30 SWOD 6/30-7/3 Monday, June 30th 2014 (Accelerate) Monday, June 30th 2014 Kid and Teens – Sat Jun 28 (Accelerate) Fri, 27 June 2014 Friday, June 27th 2014 (Accelerate) Thursday, 26 June 2014 Thursday, June 26th 2014 Kid and Teens – Thu Jun 26 Wednesday, June 25th 2014 Teens – Wed Jun 25 (Accelerate) Wed, 25 June 2014 Tuesday, June 24th 2014 Teens – Mon Jun 23 Monday, June 23rd 2014 SWOD 6/23-6/27 (Accelerate) Mon, 23 June 2014 Kids and Teens – Sat Jun 21 Friday, Jun 20th 2014 (Accelerate) Friday, June 20th 2014 Thur, Jun 19th 2014 (Accelerate) Thursday, June 19th 2014 Kids and Teens – Thu Jun 19 Wed, Jun 18th 2014 (Accelerate) Wednesday, June 18th 2014 Teens – Wed Jun 18 Tuesday, June 17 2014 Group and Accelerate WODs 16-23 Jun 2014 Monday, June 16 2014 SWOD – 6/16-6/23 Teens – Mon Jun 16 Mon, Jun 16th 2014 (Accelerate) Kid and Teens – Sat Jun 14 Friday, June 13th 2014 (Accelerate) Friday, June 13th 2014 Thursday, June 12th 2014 (Accelerate) Thursday, June 12th 2014 Kid and Teens – Thu Jun 12 Wednesday, June 11th (Accelerate) Wednesday, June 11th 2014 Teens – Wed Jun 11 Tuesday, June 10th 2014 Teens – Mon Jun 9 SWOD 6/9-6/13 Monday, June 9th 2014 Mon Jun 9th 2014 (Accelerate) Kid and Teens – Sat Jun 7 Friday, June 6th (Accelerate) Friday, June 6th 2014 Thursday, June 5th 2014 (Accelerate) Thursday, June 5th 2014 Kid and Teens – Thu Jun 5 Wednesday, June 4th 2014 Kid and Teens – Wed Jun 4 Wednesday, June 4th 2014 (Accelerate) Tuesday, June 3rd 2014 SWOD 6/2-6/6 Monday, June 2nd 2014 Kid and Teens – Mon Jun 2 Monday, June 2nd, 2014 (Accelerate) Kid and Teens – Sat May 31 Friday, May 30th 2014 (accelerate) Friday, May 30th 2014 Thursday, May 29th 2014 Kid and Teens – Thu May 29 Wednesday, May 28th 2014 Wed, May 28th 2014 Kid and Teens – Wed May 28 Tuesday, May 27th 2014 SWOD 5/26 – 5/30 Monday. May 26th 2014 Kid and Teens – Mon May 26 Monday, May 26th (accelerate) Kid and Teens – Sat May 24 Friday, May 23d Friday, May 23rd 2014 Thursday, May 22nd Thursday, May 22nd 2014 Kid and Teens – Thu May 22 Wednesday, May 21st Wednesday, May 21st 2014 Kid and Teens – Wed May 21 Tuesday, May 20th 2014 Monday, May 19th 2014 SWOD 5/19 – 5/23 Kid and Teens – Mon May 19 Kid and Teens – Sat May 17 Friday, May 16th 2014 Thursday, May 15th 2014 Kid and Teens – Thu May 15 Wednesday, May 14th 2014 Kid and Teens – Wed May 14 Tuesday, May 13th 2014 Monday, May 12th 2014 SWOD: 5/12 – 5/16 Kid and Teens – Mon May 12 Kid and Teens – Sat May 10 Friday, May 9th 2014 Thursday, May 8th 2014 Kid and Teens – Thu May 8 Wednesday, May 7th 2014 Kid and Teens – Wed May 7 Tuesday, May 6th 2014 Kid and Teens – Mon May 5 SWOD 5/5-5/9 Monday, May 5th 2014 Kid and Teens – Sat May 3 Friday, May 2nd 2014 Thursday, May 1st 2014 Kid and Teens – Thu May 1 Wednesday, April 30th 2014 Kid and Teens – Wed Apr 30 Tuesday, April 29th 2014 Monday, April 28th 2014 SWOD 4/28 – 5/2 Kid and Teens – Mon Apr 28 Kid and Teens – Sat Apr 26 Friday, April 25th 2014 Thursday, April 24th 2014 Kid and Teens – Thu Apr 24 Wednesday, April 23rd 2014 Kid and Teens – Wed Apr 23 Tuesday, April 22nd 2014 Kid and Teens – Mon Apr 21 Monday. April 21st 2014 SWOD 4/21 – 4/28 Kid and Teens – Sat Apr 19 Friday, April 18th 2014 Thursday, April 17th 2014 Kid and Teens – Thu Apr 17 Wednesday, April 16th 2014 Kid and Teens – Wed Apr 16 Tuesday, April 15th 2014 Monday, April 14th 2014 SWOD – 4/14 -4/18 Kid and Teens – Mon Apr 14 Kid and Teens – Sat Apr 12 Friday, April 11th 2014 Thursday, April 10th 2014 Kid and Teens – Thu Apr 10 Wednesday, April 9th 2014 Kid and Teens – Wed Apr 9 Tuesday, April 8th 2014 Kid and Teens – Mon Apr 7 SWOD 4/7-4/11 Monday, April 7th 2014 Kid and Teens – Sat Apr 5 Friday, April 4th 2014 Thursday, April 3rd 2014 Kid and Teens – Thu Apr 3 Wednesday, April 2nd 2014 Kid and Teens – Wed Apr 2 Tuesday, April 1st 2014 Monday, March 31st 2014 SWOD – 3/31 – 4/4 Kid and Teens – Mon Mar 31 Kid and Teens – Sat Mar 29 Friday, March 28th 2014 Thursday, March 27th 2014 Kid and Teens – Thu Mar 27 Wednesday, March 26th 2014 Kid and Teens – Wed Mar 26 Tuesday, March 25th 2014 Kid and Teens – Mon Mar 24 SWOD: 3/24 – 3/28 Monday, March 24th 2014 Kid and Teens – Sat Mar 22 Friday, March 21st 2014 Thursday, March 20th 2014 Kid and Teens – Thu Mar 20 Wednesday, March 19th 2014 Kid and Teens – Wed Mar 19 Tuesday, March 18th 2014 Kid and Teens – Mon Mar 17 Monday, March 17th 2014 SWOD 3/17 – 3/21 Kid and Teens – Sat Mar 15 Friday, March 14th 2014 Thursday, March 13th 2014 Kid and Teens – Thu Mar 13 Wednesday, March 12th 2014 Kid and Teens – Wed Mar 12 Tuesday, March 11th 2014 Kid and Teens – Mon Mar 10 SWOD 3/10-3/14 Monday, March 10th 2014 Kid and Teens – Sat Mar 8 Friday, March 7th Thursday, March 6th 2014 Kid and Teens – Thu Mar 6 Wednesday, March 5th 2014 Kid and Teens – Wed Mar 5 Tuesday, March 4th 2014 Kid and Teens – Mon Mar 3 SWOD 3/3-3/7 Monday, March 3rd 2014 Kid and Teens – Sat Mar 1 CrossFit Opens DROP-IN Athlete Instructions Friday, February 28th 2014 Thursday, February 27th 2014 Kid and Teens – Thu Feb 27 Wednesday, February 26th 2014 Kid and Teens – Wed Feb 26 Tuesday, Feb 25th 2014 SWOD 2/24-2/28 Monday, February 24th 2014 Kid and Teens – Sat Feb 23 Friday, February 21st 2014 Thursday, Feb 20th 2014 Kid and Teens – Thu Feb 20 Wednesday, Feb 19th 2014 Kid and Teens – Wed Feb 19 Tuesday, Feb 18th 2014 Kid and Teens – Mon Feb 17 SWOD 2/17 – 2/21 Monday, Feb 17th 2014 Kid and Teens – Sat Feb 15 Friday, February 14th 2014 Thursday, February 13th 2014 Kid and Teens – Thu Feb 13 Wednesday, Feb 12th 2014 Kid and Teens – Wed Feb 12 Tuesday, February 11th 2014 Kid and Teens – Mon Feb 10 Monday, Feb 10th 2014 SWOD 2/10-2/14 Kid and Teens – Sat Feb 8 Friday, Feb 7th 2014 Thursday, February 6th 2014 Kid and Teens – Thu Feb 6 Wednesday, Feb 5th 2014 Kid and Teens – Wed Feb 5 Tuesday, Feb 4th 2014 Kid and Teens – Mon Feb 3 SWOD 2/3 – 2/7 Monday, Feb 3rd 2014 Friday, Jan 31st 2014 Kid and Teens – Sat Feb 1 Thursday, Jan 30th 2014 Kid and Teens – Thu Jan 30 Wednesday, Jan 29th 2014 Kid and Teens – Wed Jan 29 Tuesday, Jan 28th 2014 Kid and Teens – Mon Jan 27 Monday, Jan 27th 2014 SWOD 1/27-1/31 Kid and Teens – Sat Jan 25 Fri, Jan 24th 2014 Thursday, Jan 23rd 2014 Kid and Teens – Thu Jan 23 Wed Jan 22nd, 2014 Kid and Teens – Wed Jan 22 Tues, Jan 21st 2014 Kid and Teens – Mon Jan 20 Monday, Jan 20th 2014 SWOD 1/20 – 1/24 Kid and Teens – Sat Jan 18 Fri, Jan 17 2014 Thurs, Jan 16 2014 Kid and Teens – Thu Jan 16 Wed, Jan 15th 2014 Kid and Teens – Wed Jan 15 Tues, Jan 14th 2014 Kid and Teens – Mon Jan 13 Mon, Jan 13th 2014 SWOD 1/13-1/17 Kid and Teens – Sat Jan 11 Fri, Jan 10th 2014 Thurs, Jan 9th 2014 Kid and Teens – Thu Jan 9 Wed, Jan 8th 2014 Kid and Teens – Wed Jan 8 Tues, Jan 7th 2014 Kid and Teens – Mon Jan 6 Mon, Jan 6th 2014 Strength WODs 1/6 – 1/10 Fri, Jan 3d 2014 Kids and Teens – Thu Jan 2 Thur, Jan 2nd 2014 Thu, Jan 2d 2014 Kids and Teens – Wed Jan 1 Wed, Jan 1st 2014 Tue Dec 31st, 2013 Tue, Dec 31st 2013 Kids and Teens – Mon Dec 30 Mon, Dec 30 2013 Kid and Teens – Sat 28 Fri, Dec 27th 2013 Thur, Dec 26th 2013 Tues, Dec 24th 2013 Kid and Teens – Mon Dec 23 Mon, Dec 23d 2013 Mon, Dec 23d, 2013 Kid and Teens – Sat Dec 21 Fri, Dec 20th 2013 Kid and Teens – Thu Dec 19 Thur, Dec 19th Wed, Dec 18th Kid and Teens – Wed Dec 18 Tuesday, Dec 17th Kid and Teens – Mon Dec 16 December 16th 2013 Strength WODs December 16th, 18th and 19th Kid and Teens – Sat Dec 13 December 13th 2013 December 12th Kid and Teens – Thu Dec 12 Kid and Teens – Wed Dec 11 December 11th 2013 December 10th 2013 Kid and Teens – Mon Dec 9 December 9th 2014 Strength WODs December 9th, 11th and 12th Kid and Teens – Sat Dec 7 December 6th 2013 Kid and Teens – Thu Dec 5 December 5th 2013 Kid and Teens – Wed Dec 4 December 4th 2013 December 3rd 2013 Kid and Teens – Mon Dec 2 December 2nd 2013 Strength WODs December 2nd, 4th and 5th Kid and Teens – Sat Nov 30 November 29th, 2013 November 28th 2013 Kid and Teens – Wed Nov 27 November 27th 2013 November 26th 2013 Kid and Teens – Mon Nov 25 November 25th 2013 Strength WODs 25, 27 and 28 NOV Kid and Teens – Sat Nov 23 November 22, 2013 Kid and Teens – Thu Nov 21 November 21 2013 November 20th 2013 Kid and Teens – Wed Nov 20 November 19th 2013 Kid and Teens – Mon Nov 18 November 18th, 2013 Strength WODS 18, 20, 21 NOV Kid and Teens – Sat Mar 16 November 15th 2013 November 14th 2013 Kid and Teens – Thu Mar 14 November 13th 2013 Kid and Teens – Wed Mar 13 November 12th 2013 Kid and Teens – Mon Mar 11 November 11th 2013 Strength wods 11, 13, 14 NOV Kid and Teens – Sat Nov 9 November 8th 2013 November 7th 2013 Kid and Teens – Thu Nov 7 November 6th 2013 Kid and Teens – Wed Nov 6 November 5th 2013 Kid and Teens – Mon Nov 4 November 4th 2013 Strength WODs November 4th, 6th and 7th Kid and Teens – Sat Nov 2 November 1st 2013 October 31st 2013 Kid and Teens – Thu Oct 31 October 30th 2013 Kid and Teens – Wed Oct 30 October 29th 2013 Kid and Teens – Mon Oct 28 October 28th 2013 Strength WODs for October 28, 30, 31 Kid and Teens – Sat Oct 26 October 25th 2013 October 24th 2013 Kid and Teens – Thu Oct 24 October 23rd 2013 Kid and Teens – Wed Oct 23 October 22nd 2013 Kid and Teens – Mon Oct 21 October 21st 2013 Strength WODs for October 21st, 23rd, 24th Kid and Teens – Sat Oct 19 October 18th 2013 Kid and Teens – Thu Oct 17 October 17th 2013 October 16th 2013 Kid and Teens – Wed Oct 16 October 15th 2013 Kid and Teens – Mon Oct 14 October 14th 2013 Strength WODs for October 14th, 16, and 17th Kid and Teens – Sat Oct 12 October 11th 2013 Kid and Teens – Thu Oct 10 October 10th 2013 Kid and Teens – Wed Oct 9 October 9th 2013 October 8th 2013 Kid and Teens – Mon Oct 7 October 7th 2013 Strength WODs for October 7th, 9th and 10th Kid and Teens – Sat Oct 05 October 4th 2013 October 3rd, 2013 Kid and Teens – Thu Oct 03 October 2, 2013 Kid and Teens – Wed Oct 02 October 1, 2013 Kid and Teens – Mon Sept 30 Sepetember 30 2013 Strength Wods for September 30th, Oct 2nd and 3rd Kid and Teens – Sat Sep 28 September 27 2013 Kid and Teens – Thu Sep 26 September 26th 2013 September 25th Kid and Teens – Wed Sep 25 September 24 2013 Kid and Teens – Mon Sep 23 September 23 2013 Strength WODs September 23rd, 25th and 26th Kid and Teens – Sat Sep 21 September 20 2013 Kid and Teens – Thu Sep 19 September 19 2013 September 18 2013 Kid and Teens – Wed Sep 18 September 17 2013 September 16 2013 Kid and Teens – Mon Sep 16 Strength WODs for September 16th, 18th and 19th Kid and Teens – Sat Sep 14 September 13th 2013 September 12th 2013 Kid and Teens – Thu Sep 12 September 11th 2013 Kid and Teens – Wed Sep 11 September 10th 2013 Kid and Teens – Mon Sep 9 September 9th 2013 Strength WODs for September 9th, 11th and 12th Kid and Teens – Sat Sep 7 September 6th 2013 September 5th 2013 Kid and Teens – Thu Sep 5 September 4th 2013 Kid and Teens – Wed Sep 4 September 3rd 2013 Kid and Teens – Mon Sep 2 September 2nd 2013 Strength WODs for September 4th and 5th Kid and Teens – Sat Aug 31 August 30th 2013 August 29th 2013 Kid and Teens – Thu Aug 29 August 28th 2013 Kid and Teens – Wed Aug 28 August 27th 2013 Kid and Teens – Mon Aug 26 August 26th 2013 Strength WODs August 26, 28, 29th Kid and Teens – Sat Aug 25 August 23rd 2013 August 22nd 2013 Kid and Teens – Thu Aug 22 August 21st 2013 Kid and Teens – Wed Aug 21 August 20th 2013 Kid and Teens – Mon Aug 19 August 19th 2013 Strength WODs for August 19th, 21st and 22nd Kid and Teens – Sat Aug 17 August 16th 2013 August 15th 2013 Kid and Teens – Thu Aug 15 August 14th 2013 Kid and Teens – Wed Aug 14 August 13, 2013 Kid and Teens – Mon Aug 12 August 12th 2013 Strength WODs for August 12th, 14th and 15th Kid and Teens – Sat Aug 10 August 9th 2013 August 8th 2013 Kid and Teens – Thu Aug 8 August 7th 2013 Kid and Teens – Wed Aug 7 August 6th 2013 Strength WODS for August 5th, 7th and 8th Kid and Teens – Mon Aug 5 August 5th 2013 Kid and Teens – Sat Aug 3 August 2nd 2013 August 1st 2013 Kid and Teens – Thu Aug 1 July 31st 2013 Kid and Teens – Wed Jul 31 July 30th 2013 Kid and Teens – Mon Jul 29 July 29th 2013 Strength Wods for July 29th, July 31st and August 1st 2013 Kid and Teens – Sat Jul 27 July 26th 2013 July 25th 2013 Kid and Teens – Thu Jul 25 July 24th 2013 Kid and Teens – Wed Jul 24 July 23rd Kid and Teens – Mon Jul 22 July 22nd 2013 Strength Wods for July 22th, 24th and 25th 2013 Kid and Teens – Sat Jul 20 July 19th 2013 July 18th 2013 Kid and Teens – Thu Jul 18 July 17th 2013 Kid and Teens – Wed Jul 17 July 16th 2013 Kids and Teens – Monday July 15 July 15th 2013 Strength Wods for July 15th, 17th and 18th 2013 Kid and Teens – Sat Jul 13 July 12th 2013 July 11th 2013 Kid and Teens – Thu Jul 11 July 10th 2013 Kid and Teens – Wed Jul 10 July 9th 2013 Kids and Teens – Mon Jul 8 July 8th 2013 Strength WODs for July 8th, July 10th and 11th 2013 Kids and Teens – Saturday, July 6 July 5th 2013 Celebrate Secession in Style Thursday, July 4th Kids and Teens – Thursday, July 4 July 3rd 2013 Kids and Teens – Wednesday July 3 July 2nd 2013 Kids and Teens – Monday July 1 July 1st 2013 Strength Wods for July 1st and 3rd Kids and Teens – Sat Jun 29 June 28th 2013 June 27th 2013 Kids and Teens – Thu Jun 27 June 26 2013 Kids and Teens – Wed Jun 26 June 25th 2013 Strength Wods for June 24th, 26th and 27th Kids and Teens – Mon Jun 24 June 24 2013 Kid and Teens – Sat Jun 22 June 21st 2013 June 20th 2013 Kid and Teens – Thu Jun 20 June 19th 2013 Kid and Teens – Wed Jun 19 June 18th 2013 Kid and Teens – Mon Jun 17 June 17th 2013 Strength WODs for June 17th, 19th and 20th Kid and Teens – Sat Jun 15 June 14th Kid and Teens – Thu Jun 13 June 13th June 12th Kid and Teens – Wed Jun 12 June 11th Kid and Teens – Mon Jun 10 June 10th Strength WODs for June 10, 12 and 13th 2013 Kid and Teens – Sat Jun 8 June 7th June 6th Kid and Teens – Thu Jun 6 June 5th Kid and Teens – Wed Jun 5 June 4th Kid and Teens – Mon Jun 3 June 3rd Strength WODs for June 3rd, 5th and 6th Kid and Teens – Sat Jun 1 May 31st May 30th Kids and Teens – Thursday May 30 May 29th Kids and Teens – Wednesday May 29 May 28th Kids and Teens – Monday May 27 Memorial Day Murph — May 27th 2013 Strength WODs for May 27th, 29th and 30th Friday, May 24th May 23rd May 22nd May 21st May 20th Strength WODs for May 20th, 22nd and 23rd Kid and Teens – Sat May 18 May 17th May 16th Kid and Teens – Thu May 16 May 15th Kid and Teens – Wed May 15 Kids and Teens – Mon May 13 May 14th May 13th Strength WODs for May 13th, 15th and 16th Kids and Teens – Sat May 11 May 10th May 9th Kids and Teens – Thu May 9 May 8th Kids and Teens – Wed May 8 May 7th Kids and Teens – Mon May 6 May 6th Strength WODs for May 6th, 8th and 9th May 3rd May 2nd Strength WOD May 1st 2013 May 1st April 30th April 29th Strength WOD April 29th 2013 Strength WODs for April 29th, May 1st and 2nd Kids and Teens – Sat Apr 27 April 26th Kids and Teens – Thu Apr 25 April 25th Strength WOD April 25th Kids and Teens – Wed Apr 24 April 24th Strength WOD April 24th April 23rd Kids and Teens – Mon Apr 22 April 22nd Strength WOD April 22nd 2013 Strength Wods for April 22nd, 24th and 25th Kids and Teens – Sat Apr 20 April 19th 2013 Strength WOD April 18th 2013 Kids and Teens – Thu Apr 18 April 18th Strength WOD April 17th 2013 Kids and Teens – Wed Apr 17 April 17th April 16th Strength WOD April 15th April 15th Kids and Teens – Mon Apr 15 Kids and Teens – Sat Apr 13 April 12th April 11th Kids and Teens – Thu Apr 11 Strength Wod April 11th 2013 April 10th Kids and Teens – Wed, Apr 10 Strength Wod April 10th 2013 April 9th Kids and Teens – Mon, Apr 8 Strength Wod April 8th 2013 Strength Wod weekly video update April 8th April 5th April 4th Strength WOD April 4th 2013 Strength WOD April 3rd, 2013 April 3rd April 2nd Strength WOD April 1st April 1st Strength Wods for April 1st, April 3rd and April 4th Kids and Teens – Sat, Mar 30 March 29th March 27th Kids and Teens – Thurs, Mar 28 Strength WOD for March 28th March 27th Kids and Teens – Wed, Mar 27 Strength WOD for March 27th Kids and Teens – Mon, Mar 25 March 26th March 25th Strength WOD for March 25th Strength WOD video update! Kids and Teens – Sat Mar 23 March 22nd March 21st Strength WOD March 21st 2013 Kids and Teens – Thu Mar 21 Kids and Teens – Wed Mar 20 March 20th Strength WOD march 20th Kids and Teen – Mon Mar 18 March 19th March 18th Strength WOD March 18th St. Patrick’s Day and the Strength Wods for March 18th, 20th and 21st Kids and Teens – 20130316 March 15th March 14th Deadlift 1RM day! March 14th Kids and Teens – 20130314 March 13th Kids and Teens – 20130313 Strength WOD March 13th March 12th Strength WOD March 11th Kids and Teens – 20130311 March 11th Serious Strength Page Live Nicole Jeremy Travis (General Manager, Director of Programming) Rob Courtney Matt David Dave Sandi News February 26th February 25th Kids and Teens – Saturday, Feb 23 Amy February 22nd Kids and Teens – Thursday, Feb 21 February 21st Kids and Teens – Wednesday, Feb 20 February 20th February 19th Kids and Teens – Monday, Feb 18 February 18th Kids and Teens – Feb 16 February 15th Kids and Teens – Feb 14 February 14th Kids and Teens – Feb 13 February 13th February 12th Kids and Teens – Feb 11 February 11th Kids and Teens – Feb 9 February 8th Kids and Teens – Feb 7 February 7th Kids and Teens – Feb 6 February 6th February 5th Kids and Teens – Feb 4 February 4th John Kids and Teens – Saturday, Feb 2 February 1st Kids and Teens – Thursday, Jan 31 January 31st Kids and Teens – Wednesday, Jan 30 January 30th January 29th Kids and Teens – Monday, Jan 28 January 28th Kids and Teens – S January 25th Kids and Teens – T January 24th Kids and Teens – W January 23rd January 22nd January 21st January 18th January 17th Josh (Accelerate & TAKEOFF Program Director) January 16th January 15th January 14th Kids and Teens S – Friends and Family January 11th Level 1 Course Kids and Teens T January 10th Kids and Teens W January 9th January 8th Kids and Teens M January 7th January 4th January 3rd January 2nd Reminder of How This Workout Should Feel December 31st December 28th December 27th December 26th December 25th December 24th Kids and Teens “S” December 21st Kids and Teens “T” December 20th Kids and Teens “W” December 19th December 18th Kids and Teens “M” December 17th Kids and Teens “S” December 14th Kids and Teen “T” December 13th Kids and Teens “W” December 12th December 11th December 10th Kids and Teens “S” December 7th Kids and Teens “T” December 6th December 5th Kids and Teens “W” December 4th Kids and Teens “M” December 3rd Kids and Teen “S” November 30th Kids and Teens “T” November 29th Kids and Teen “W” November 28th November 27th Kids and Teens “M” November 26th Kids and Teens “S” November 23rd Kids and Teen “T” Kids and Teen “W” November 21st November 20th Kids and Teens “M” November 19th Kids and Teens “S” November 16th Kids and Teens “T” November 15th Kids and Teen “W” November 14th November 13th Kids and Teen “M” November 12th November 9th November 8th November 7th Jen and Kirk – Athletes of the Month October 2012 November 6th November 5th Kids and Teens “S” November 2nd Kids and Teens “T” November 1st Kids and Teens “W” October 31st October 30th Kids and Teens “S” October 26th Kids and Teens “T” October 25th Kids and Teens “W” October 24th October 23rd Kids and Teens “M” October 22nd Kids and Teens “S” October 19th Kids and Teens “T” October 18th October 17th Kids and Teens “W” October 16th Kids and Teens “M” October 15th Kids and Teens “S” October 12th Kids and Teens “T” October 11th Sheetal P. Athlete of the Month for September 2012 Kids and Teens “W” October 10th October 9th Kids and Teens “M” October 8th Kids and Teens “S” October 5th Kids and Teens “T” October 4th Kids and Teens “W” October 3rd October 2nd Kids and Teens “M” October 1st Kids and Teens “S” September 28th September 27th Kids and Teens “T” Kids and Teens “W” September 26th September 25th Kids and Teens “M” September 24th Kids and Teens “S” September 21st Kids and Teens “T” September 20th Kids and Teens “W” September 19th September 18th Kids and Teens “M” September 17th Kids and Teens “S” September 14th Kids and Teens “T” September 13th Kids and Teens “W” September 12th September 11th Kids and Teens “M” September 10th GET STARTED Kids and Teens “C” September 7th September 6th Kids and Teens “B” September 5th Kids and Teens “A” September 4th Alissa H. Athlete of the Month for August 2012 September 3rd Kids and Teens “C” August 31 August 30th Kids and Teens “B” August 29th Kids and Teens “A” August 28th August 27th FTBB RESULTS! FTBB Summer 2012 Results! Kids and Teens “C” August 24th August 23rd Kids and Teens “B” August 22nd Kids and Teens “A” August 21st August 20th Kids and Teens “C” August 17 August 16th Kids and Teens “B” August 15th Kids and Teens “A” August 14th August 13th August 10th Kids and Teens “C” August 9th Kids and Teens “B” August 8th Kids and Teens “A” August 7th August 6th Ken B. Athlete of the Month for July 2012 Kids and Teens “C” August 3rd August 2nd Kids and Teens “B” August 1st July 31st Kids and Teens “A” Updated Crossfit Kids Schedule July 30th July 27th July 26th Kids and Teens “C” Kids and Teens “B” July 25th July 24th 31 Heroes Kids and Teens “A” Kids and Teens Programming Plan July 23rd July 20th July 19th July 18th July 17th July 16th July 13th July 12th July 11th July 10th July 9th July 6th July 5th July 3rd Chris A. Athlete of the Month June 2012 July 2nd June 29th Closed July 4 June 28th June 27th June 26th Fit To BE Bare Summer 2012 June 25th June 22nd June 21st June 20th June 19th June 18th June 15th June 14th June 13th June 12th June 11th CrossFit For Hope June 8th June 7th June 6th Tuesday WOD June 5th Monday WOD 2012-2nd Quarter Coach Stacey Aneury E. Athlete of the Month for May 2012 June 4th June 1st May 31st May 30th May 29th May 25th May 24th Bring your 4 year olds! May 23rd May 22nd May 21st May 18th May 17th May 16th May 15th May 14th May 11th May 10th May 9th CFHR Kids Classes Begin Tuesday, May 15th! May 8th May 7th May 4th Matt P. Athlete of the Month for April 2012 May 3rd May 2nd May 1st April 30th April 27th April 26th April 25th April 24th April 23rd CrossFit Hampton Roads South Annex Open House April 20th April 19th April 18th April 17th April 16th April 13th April 12th April 11th April 10th April 9th April 6th April 5th Lisa Athlete of the Month for March 2012 April 4th April 3rd April 2nd March 30th March 29th March 28th March 27th March 26th March 23rd March 22nd March 21st March 20th March 19th Kristin March 16th March 15th March 14th March 13th March 12th March 9th March 8th March 7th Free Friends and Family WOD Coach Stacey’s Handstand Skills Seminar St. Patrick’s Day Cornedbeef Cornucopia March 6th Bill and Brenda Athletes of the Month February 2012 March 5th March 2nd March 1st February 29th February 28th February 27th February 24th February 23rd February 22nd February 21st February 20th February 17th February 16th February 15th 2012-1st Quarter Coach Matt February 14th February 13th February 10th February 9th February 8th February 7th February 6th February 3rd Guy Via – January 2012 February 2nd February 1st January 31st January 30th January 27th January 26th January 25th January 24th January 23rd January 20th January 19th January 18th January 17th January 16th January 13th January 12th January 11th January 10th I’m a Fish and I don’t wanna be saved! Occupy Your Food! A great resolution for the new year January 9th January 6th The Full Scoop on Salt and Blood Pressure January 5th The Gut-Skin Connection January 4th January 3rd January 2nd Kelly M – Dec 2011 Off your Ass! December 30th December 29th December 28th December 27th December 26th December 23rd December 22nd December 21st December 20th December 19th CFHR O-Lifting Club December 16th Olympic Lifting Seminar December 15th December 14th Massage December 13th Two New Resources for CFHR Athletes December 12th One Doctor’s Story. The Impact of Nutrition December 9th December 8th December 7th Addictive Food plus a great link for friends & family with questions about diet and lifestyle December 6th December 5th December 2nd December 1st November 30th Holiday Hours November 29th It’s the Sugar Rush Song!!! November 28th November 25th November 24th November 23rd Primal/Paleo T-Giving Recipies Galore! November 22nd 2 New Coaches at CFHR! CrossFit Hampton Roads athletes at the Phoebus High 5K Tech Trot on Nov 19, 2011 November 21st November 18th November 17th November 16th November 15th November 14th FIT TO BE BARE (FTBB) FALL 2011 RESULTS!! November 11th Pre and Post Workout Nutrition November 10th November 9th October AOTM November 8th Back to Basics 2 November 7th Inspiration, Dedication and Pure HEART Drive, Aggression, Athleticism and Talent November 4th November 3rd November 2nd Revist to the Basics November 1st October 31st October 28th October 27th October 26th October 25th Chocolate Fish Oil Tastes GOOOOOD! Don’t Be Deceived by “ALL NATURAL” October 24th CFHR at the Foodbank 5K, take 2! Doctor Self-Experiments with Primal Diet October 21st October 20th October 19th October 18th October 17th Free Family and Friends WOD! November Coaches meeting JP’s Going Away Party+Jen W and Coach Travis’ Birthday Party CFHR Costume Party CrossFit Level 1 Trainer Course at CFHR October 14th October 13th October 12th October 11th The Family Buy-In October 10th October 7th Why We Say No to Soy October 6th Sept 2011 – JP 5K Runs of Interest FTBB Contestant Takes 1 Small Step…by Standing Up!! October 5th October 4th October 3rd Welcome to FTBB 2011 September 30th Coach Jess Fairwell September 29th Are You IN?? FTBB “Before” Photos Starting!!! September 28th September 27th FTBB, Getting Started Robb Wolf’s Team at the American Dietetic Association Conference MUST SEE TV!!! September 26th September 23rd September 22nd September 21st Fit To Be Bare (FTBB), Fall 2011 September 20th What is Nutrition’s Guiding Light? September 19th September 16th Rowan’s Farewell Dinner September 15th September 14th Is that bad science or did someone pee in your coke? September 13th Not Getting Our Newsletter? Do your gut a “Solid,” thoughts on Antibiotics September 12th September 9th Good Snippets from MDA – Calcium, Kale and more September 8th The Benefits of Weight Training for Children September 7th VOTE FOR CFHR!!! September 6th September 5th Kick Stress’s ass…calmly…Now! Aug 2011, Bailey Brothers September 2nd Results!!!! September 1st August 31st Small Step, Big Return August 30th August 29th A Little Fat Hurricane Reading. August 26th August 25th August 24th No Single Cause or Cure August 23rd August 22nd Takin’ Charge!!! August 19th CFHR – What Sets Us Apart!!! Wise Energy System Training Makes You WICKED Strong! August 18th August 17th Stopping The War on Salt CFHR Rocks the MUD RUN! August 16th August 15th Ancestral Health Symposium – Videos and Slides galore!!! 31 Heroes WOD at CFHR August 12 Sick @ss Stacks, Broscience, Dr. Oz Bashes and Calorie Myths…it’s got it all August 11th Labor Day Hours August 10th Blinded By the Lie. August 9th Functional Paleo – A Great Place to Start Understanding August 8th August 5th MANoPause.. August 4th Congrats Jen and Dan Dr. Davis’ Wheat Belly…Coming Soon! August 3rd August 2nd July Athlete of the Month Becky and Tom YOU BE THE COACH!!! Just Breathe Yoga August 1st BIGGER DEADLIFT HINTS July 29th July 28th July 27th July 26th July 25th July 22nd August Coaches Dinner Why Animal Fat IS Good For You July 21st July 20th CrossFit HR and CrossFit Williamsburg Volleyball Game FREE Pullup Seminar! How to Set and Achieve Your Goals! FREE Nutrition discussion and Q&A CFHR 3rd Annual Fit To Be Bare! 6th Annual Fight Gone Bad Fundraiser MUD RUN! Coaches Meeting Free Friends and Family Workout! Cooking With Healthy Fats July 19th Crockpot Recipes from 30 Days of Paleo Do you need Breakfast? July 18th CFHR Summer Party The Benefits of Scaling and TRAINING July 15th Parents, Hide your Kids…from THIS! A-Store and More 20011-2nd Quarter Mike L. July 14th Weeding the Yard July 13th Not Us!!!! The Visual Explanation of Paleo and Where Nutrition Went Off the Rails July 12 Life Beyond Bagels State of Confusion June Athlete of the Month – Rowan G July 11th Another look at “A Calorie” Rowan G – June 2011 July 8th July 7th July 6th July 5th July 1st June 30th NOT ON OUR FACEBOOK PAGE YET??? Absolute Athleticism The BEST Ad EVER!!!! June 29th June 28th “The Paleo Identity Crisis” June 27th June 24th Freaky Eaters June 23rd How To Stay Active With a Sedentary Job June 22nd June 21st June 20th Elite Performance Chiropractic Clinic at CFHR June 17th Sledge Swingin’ Saturday! Memorial Day Murph Video June 16th Which Seems Healthier to You? June 15th June 14th Progenitorivox (You Must Watch This Add!) A Candid Interview About the New USDA “My Plate”…uh, thing June 13th Wanna Be Angry, Inspired, Hopeful and Motivated All at the Same Time? BYOB & BBQ Social At the Box June 10th May Athlete of the Month – Drew M. May 2011 – Drew M. A CRITICAL RESOURCE FOR FERTILITY, PREGNANCY AND NEWBORNS!!! June 9th Priority Uno June 8th June 7th Courtney W’s Graduation Party June 6th June 3rd June 2nd June 1st WIC, USDA and Another Place to Offload Overproduced, Subsidized Grains. May 31st CFHR L1 Cert Recipients May 27th May 26th May 25th May 24th May 23rd May 20th CFHR South Detachment Jez Scrambles and Succeeds May 19th May 18th May 17th Skinny Fat, By CF Southbay Finding Fish in the Real World Perfect Health Diet — The Movie Trailer May 16th YouTube Page Up -Exercise Demos Food Renegade Fri, May 13 Demanding High Quality Food–are you ashamed? Another reason to EAT MEAT and HEAL YOUR GUT Thu, May 12 Wed, May 11th The Hawaiin Libertarian Tuesday, May 10th Monday, May 9th Regionals Hotel Info Anjie B. Friday, May 6th HQ Level 1 Cert. No Clases Haybails & Tomato Cans on the Way to CFHR Thursday, May 5th CFHR Affiliate Team Announced Wednesday, May 4th Have We Lost Our Minds? Tuesday, May 3rd More on Sugar – Gary Taubes Coach Bryan Farewell Party Memorial Day “Murph” WODSTOCK 2011 Monday, May 2 Great Interview About Sugar w/ Dr. Lustig Fri, April 29th Why You’re Addicted to Bread Thur, April 28th Nutrition Density: Fruit vs. Beef Wed, April 27th CFHR & Coastal Farms Team Up! Tuesday, Apr 26th Redefine “Snack” Reclaiming Sustainability & Fighting the Forces of Dumb Monday, Apr 25th JP Takes 4th Friday & Saturday, Apr 22d/23d “How you feel” Now, May Not Always Reveal the Truth Thursday, Apr 21st Wed, April 20th Candy Cigarettes Revised and Republished Tuesday, Apr 19th One of the BEST Podcasts EVER. CFHR at Metro Dash Monday, Apr 18th Jen J + SWAT = Badass! Fri, Apr 15th Vegan vs Primal Live Debate Thur April 14th @ 9PM Cookout Thur, April 14th Nicole In Iraq More on Public Schools and Nutrition CNU Farmer’s Market Starts Thursday Wed, April 13th Chicago School Bans Kids From Bringing Lunch from Home Free Garden Space! 6th Place After 3 WODs Michael Pollan TED talk Kurt Harris’ Diet Manifesto 2011 – 2nd Quarter April Fitness Blog – Spring is Here! CFHR Videos April Nutrition April Athlete TONIGHT AT 7PM at Plaza Azteca Let’s Get It On!! Friday, March 18th Preppin’ for Da Big Show. Thursday, March 17th This May Be The Source of Innumerable Undiagnosed Illnesses. Wed, March 16th Some Sectionals Motivation. Tue, March 15th (Beware the Ides). Deep Thoughts on Academics and Individuals. Monday, March 14th Art De Vany Interview. Friday, March 11th Out of the Pan, Into the Fire. Thur, Mar 10th Games Registration AVAILABLE!! + How to Stop Heartburn. Wed, Mar 9th CrossFit Games Open Starts Soon!! HOW TO REGISTER! Tuesday, March 8th Nutrition 101 Episode 8 plus 4 Reasons to Ignore the "Blood Type Diet". Monday Mar 7th Paleo on Nightline ABC + Heal Yo’ Gut!. Friday, March 4th Thur, March 3rd More Answers to Questions You Get About Your Diet. Wednesday, Mar 2nd Controversial, but Hits the Nail on the Head, Tuesday March 1st Fat Monkeys. Mon, Feb 28th Fri, Feb 25th A Great Read on Sleep (it’s NOT what you expect!) and Another Interesting Study Review – Dietary Fat and Breast Cancer. Thur, Feb 24th Another Popular Health Study Reviewed (and put in it’s place). Wed, Feb 23d Perspiration Motivation Transformation Family Supportive Community Fitness for Everyone The Benefits of Intermittent Fasting. Tuesday, Feb 22d Features – Fitness Resources Features – CFHR Blog Features – Program Design Features – Nutrition & Recipes Another MD’s perspective on Sat Fat and Cholesterol. Mon, Feb 21st FTBB 2011 RESULTS!!! A Must Read Article That Should Make you ANGRY. Friday, Feb 18th Why I’d rather be stuck in an elevator with a Paleo vs. a Vegetarian. Thursday, Feb 17th Prevent, Don’t Treat, Find a Paleo Doc and Honor Your Genetic Endowment. Wed, Feb 16th Hunt Gather Love. Tuesday, Feb 15th Nutrition 101 Podcast 7 and Test 7. Monday, Feb 14th How Much Did Our Ancestors "Workout?" + Weekend Reading. Friday, Feb 11th Shaving Prevents Heart Disease! Thur, Feb 10th Carbohydrate 101. Wed, Feb 9th What is the (in?)significance of 20 Calories? Tuesday, Feb 8th The 2010 USDA Dietary Guidelines. Whatta Ya Think? Monday, Feb 7th FTBB Party + Heavy Carrying Article. Fri, Feb 4th We Want YOU!! + Liftin Heavy Shiz. Thur, Feb 3d 2011 – 1st Quarter More In-Depth Skinny on Fat, Tue, Feb 2d Another Paleo Podcast Source. Tuesday Feb 1st DNE – Sidebar – Favorite Links DNE – Favorite Links DNE – Sidebar1 DNE – Sidebar4 DNE – Sidebar3 DNE – Sidebar2 $29 billion Reasons to Lie…, Monday Jan 31st Friday Thursday Jan 27 Taco Bell Ground Beef is Only 35% Beef. Wed, Jan 26th Type 1 Diabetes Success Story at CFHR, Tuesday CFHR at the SuperFit Games. Monday, Jan 24th Kelly…Friday Jan 21 The Paleo Diet in a Nutshell..Thursday Jan 20 Diary of a (formerly) Wimpy Kid. Wednesday Jan 19 Those People We Love to Hate, Tuesday Jan 18 Test 3 + Getting Paleo Buy-In at Home. Monday Jan 17th Friday, Jan 14th Thursday Jan 13 Wednesday Jan 12 Nutrition 101 Episode 5. Tuesday Jan 11 Monday Test 2 AT LAST>>>Friday Jan 7 Goals for 2011?? Thursday Jan 6 Wednesday Jan 5 "I learned it from watching you, OK!!" A sign of the times: kids on a different kind of drugs, Tuesday Jan 4 Dec Athlete of the Month & TEST #1. Monday, Jan 3d Title 2 – CFHR Updates Title1-WOD Blog Header HEADS UP FOR MONDAY WORKOUT!!!! HAPPY NEW YEAR! Fri, Dec 31st That’s One Small Step For Fat, One Giant Leap For Nutritionist-Kind. Thur Dec 30 Don’t Let This Misleading Food Label Derail YOUR Health! Wed, Dec 29th TIME FOR SOME SERIOUS STRENGTH!!!! Tuesday, Dec 28th (happy B-day to my nephew Jerod and Happy Anniversary Mom and Dad) Deeper Kneads Massage, NOW OPEN AT CFHR!!! Monday, Dec 27th Can You Eat a Paleo Diet and Believe in God? Friday, Dec 24th Announcing CFHR Fit To Be Bare, Thur Dec 23d Fat is Back, Why Static Hangs and A Little Wed Oly. Wed, Dec 22d How to Save Money this New Year! Tue, Dec 20th CFHR Wins Big at Foodbank 5K, plus Nutrition 101 Episode 4! Monday, Dec 20th Holiday Parties and More.. Friday A Great Mental Approach to CrossFit..Thursday An Interview With a Modern Hunter Gatherer ..Wednesday Want to Avoid Cavities? Try this. Tuesday Why Moderation Will Cost You Money. Monday Dec 13th Tag Team Back Again..Friday December 10 To Rx or Not To Rx?…Thursday December 9 Does Exercising Cause Weight Gain?…. Wednesday December 8 CrossFit and Integrity..Tuesday December 7 Feeling A Little Randy?..Monday December 6 All Bones About It. Friday December 3 I Don’t Walk Funny, You Walk Funny…Thursday December 2 Paleo Pantry Cleanout! Wednesday December 1 Are you Ready to Roll? Tuesday November 30 Monday November 29 Fat Friday…November 26 Turkey DAY!! Thursday November 25 Team Wod Wednesday…….. November 24 Nutrition 101 Podcast Ep. 1…Tuesday November 23 Choose Your Path Monday November 22 Who Said Paleo is Boring?…Friday November 19 Sweet Potatoes and Yams…What’s the Difference? Thursday November 18 NOW….Wednesday November 17 Hail to the Chief….Tuesday November 16 Nutrition Questions Answered at CrossFit Hampton Roads! Monday, Nov 15th How the USDA and a Pharmaceutical Company Can Drive you to Addiction (But with the best of intentions…of course). Fri, Nov 12th A Tale of 2 Heart Attacks, Thursday Nov 11th The Reason I Love Coaching….Wednesday November 10 Can I Have a 10-Piece McFrankenstein, Please? Tuesday November 9 Good Food in the Midst of Chaos. Monday, Nov 8th. Saturday Nov 6 I Bet I’ll Live Longer Than You…Friday November 5 Want Abs? Then Abs You Shall Have! Thursday November 4 ReCage (MANDATORY READ) Wednesday November 3 Get up and go! Tuesday November 2 Ribeiro Brazilian Jiu-Jitsu, Monday, Nov 1st Another Motivational Post? Friday October 29 Bravery vs Courage Thursday October 28 They’d bet YOUR life they’re right about cholesterol…if only they could prove it! Wednesday October 27 Tuesday October 26 6 Months?!! Yea, Try 2 Decades Monday October 25 Saturday OCT 23 Bring it!! Hi Friday. Nice to see you again! October 22 Really!? OCT 21 LIES, DAMNED LIES!!!! October 20 WORST.WOD.EVER Tuesday Oct 19 Death by Thrusters…Monday Oct 18 Saturday Oct 16th One for the Road (a rant that is). Fri Oct 15th Take Control of How You Feel: Hormones. Thur Oct 14th Fueled by Fat. Wed Oct 13th Living Gluten-Free. Tue, Oct 12th Addressing Autism with Nutrition. Mon, Oct 11th Primal Body, Primal Mind. End of 100 Days of Burpees!! Fri Oct 8th (100 DOB Day 100!!!!) Straight Talk from the Doc. Thur Oct 7th (100 DOB Day 99) The "Hole" Story about Soy: Why Soy is Harmful and How it Became so Popular. Wed Oct 6th (100 DOB Day 98) In Search Of the Perfect Human Diet. Tue Oct 5th (100 DOB Day 97) "Sugar the Bitter Truth": Interview with Dr. Lustig Plus a GREAT Rant! – Mon, Oct 4th (100 DOB Day 96) Saturday Oct 2nd Sept Athlete of the Month. Friday, Oct 1st (100 DOB Day 93) RAIN CHECK!!! Yorktown Wine Festival. Thur, Sept 30th (100 DOB Day 92) Stop Battling Your Appetite!! How Sugar is Sabatoging your Body and Mind. Wed, Sept 29th (100 DOB Day 91) PACK YOUR LUNCH FOR WORK!!! Another Great Primal Recipe Source. Tue, Sept 28th (100 DOB Day 90) MORE THAN JUST FOOD: 6 Challenges to Improve your Health IMMEDIATELY. Mon Sept 27th (100 DOB Day 89) FGB V Tomorrow! Fri, Sept 24th (100 DOB Day 86) Maintaining Good Posture at Work: Neck and Shoulder Stretches For the Office. Thur, Sept 23d (100 DOB Day 85) One Doc’s Journey. Wed, Sept 22d (100 DOB, Day 84) Misleading Interpretation. Tuesday, Sept 21st (100 DOB Day 83) Poison by any other name is still…Mon, Sept 20th, (100 DOB, Day 82) Gary Taubes New Book, Fri Sept 17th (100 DOB, Day 79) Dial In the Carbs, Thur Sept 16th (100 DOB Day 78) A Critical Message. Wed, Sep 15th (100 DOB Day 77) Deconstructing A Misleading Study…Again. Tueday, Sept 14th (100 DOB Day 76) Lots o’ Announcements. Monday, Sept 13th (100 DOB Day 75) Saturday BEACH WOD!!!!!! What is a "Need?" Fri, Sept 10th (100 DOB Day 72) A MUST READ. Thursday, Sep 9th (100 DOB Day 71) Amy S, Athlete of the Month!. Wed, Sep 8th (100 DOB Day 70) Overused or Malnourished…What causes Osteoarthritis? Tue, Sep 7th (100 DOB Day 69) The Zyrtec’s Connected to the…Zocor… Mon, Sept 6th (100 DOB Day 68) Keeping the Big Picture, Fri Sep 3rd (100 DOB Day 65) Do You Get Enough Calcium If you Eat Paleo? Thursday, Sept 2 (100 DOB Day 64) Learning the Shoulder, Wed, Sept 1st (100 DOB Day 63) Tuesday, Aug 31st (100 DOB, Day 62) Are You Comfortable with Uncomfortable? Monday, Aug 30th (100 DOB Day 61) Mobility. Friday, Aug 27th (100 DOB, Day 58) Incredible Mobility Source. Thur Aug 26th (100 DOB Day 57) Cholesterol and Inflammation: A MUST READ Guide for Everyone. Wed, Aug 25th (100 DOB Day 56) Human Fail, Tue Aug 24th. (100 DOB Day 55) Top 10 Worst Nutritional Mistakes, Mon Aug 23d (100 DOB, Day 54) Skill Work, Feats of Strength. It’s FRIDAY. Friday, Aug 20th (100 DOB Day 51) Simple, Quick, Paleo. Thur Aug 19th (100 DOB DAY 50 HALF WAY!) Free Running & Burpees Down South, Wed, Aug 18th (100 DOB Day 49) Office CrossFit: Tue, Aug 17th. (100 DOB – Day 48) Knot Tying…I’m Not Buying. Monday, Aug 16th, (100 DOB Day 47) Results!!!! List of Snacks. Fri, Aug 13th (100 DOB Day 44) Video Lecture: High Fat Nutrition. Thur, Aug 12th (100 DOB Day 43) MUD RUN RESULTS, Wed Aug 11th (100 DOB Day 42) Wheat +Men = Estrogen, Tue Aug 10th. 100 DOB Day 41 Risk and Looking Inward. Mon, Aug 9th (100 DOB Day 40) The Lonely Road. Friday, Aug 6th. (100 DOB Day 37) Healthy Eating on the Road. Thur, Aug 5th (100 DOB Day 36) Mmmmmm, Criiispy Liver. Wed, Aug 4th (100 DOB Day 35) Overcoming Autoimmune Disease. Tues, Aug 3rd (100 DOB Day 34) Just Chillin’. Mon, Aug 2nd (100 DOB Day 33) Is the Tide Turning? Friday, July 30th (100 DOB Day 30) Belief, Thur, Jul 29th. (100 DOB day 29) Wed, July 28th (100 DOB day 28) Farm Subsidies Causing Diabetes? Tuesday, July 27th (100 DOB Day 27) HDL/LDL…Perverse Yin & Yang or Nonsense? Mon, July 26th 100 DOB–day 26 (351 total). For the Geeks (Fat and Fiber) for the Non-Geeks (Diabetes Management/Prevention). Friday, July 23d. 100 Days of Burpees, day 23. Mud Run and Mobility Clinic. Thursday, July 22d. 100 Days of Burpees Day 22 Women and Weights. Wed, July 21st. 100 Days of Burpees Day 21 How to Shop For Chicken, Tuesday, July 20th 100 Days of Burpees Day 20 Monday, July 19th 100 Days of Burpees Day 19 Friday, July 16th. 100 Days of Burpees – Day 16 Thursday, July 15th. 100 days of Burpees day 15 A Few New Resources, Wed, July 14th, 100 Days of Burpees – Day 14 The Ups and Downs of Cortisol. Tue, July 13th – 100 DAY OF BURPPES, DAY 13 "Polish a Diamond, Find a Turd". Monday, July 12th, 100 DAYS OF BURPEES – DAY 12 Diabetes from Fruit? Friday, Jul 9th — 100 Days of Burpees, Day 9 Palm Oil and Saturated Fats. Thur, July 8th. 100 Days of Burpees – Day 8. Be Inspired, Wed July 7th – 100 Days of Burpees Day 7 Sleep Posture. The Key to a Good Night Sleep? Tuesday, July 6th – 100 Days of Burpees Day 6! Grown Up Thinking, Monday, July 5th – 100 Days of Burpees DAY 5 Weekend Reading: Is Oatmeal "Heart Healthy"?, Great Posts on Cholesterol and Carbs, OPT rants (great one) + BIG Announcement, . 100 Days of Burpees Challenge, Thur July 1st How to Have a Heart Attack in 10 Easy Steps, Wed, Jun 30th Heliophobia, Tuesday, Jun 29th The BEST POST EVER. MANDATORY READING!!! Monday, Jun 28th Filthy Mulligan, Fri Jun 25th Filthy Fifty, Thur Jun 25th Everything you ever wanted to know about Testosterone. Wed, Jun 23d The Children’s Food Bill of Rights. Tue, June 22nd Monday, June 21st Whole Food Versus Supplementation, Friday Jun 18th There’s No Such Thing As "Good and Bad" Cholesterol, Thur Jun 17th Gluten and Schizophrenia, Wed Jun 16th Quality vs. Quantity, Tue Jun 15th TAXES CAUSE HEART DISEASE!!! Monday, Jun 14th Local, Friday Jun 11th. Want to run a distance race? READ THIS!!! Thur, Jun 10th How to Quit Grains and Insulin: The common denominator (gotta read this), Wed Jun 9th Bodyweight. Tuesday, Jun 7th Medicare+Gluten+USDA=Me Cynical. Mon Jun 7th Mark Sisson on Vitamin D. Great Stuff. Friday, Jun 4th HeartScan Blog Gluten Refresher, Thur Jun 3rd Whatever happened to Water? Tuesday Jun 2nd Pre-order The Paleolithic Solution, Tuesday, June 1st Friday, MAY 28TH The Back Squat Can Cure Cancer. Thur, May 27th Sugar is Addictive…finally an excuse, Wed May 26th Too Damn Good, Tuesday may 25th Chill Out! Monday, May 24th A Little Inspiration, Friday May 21st The benefits (besides taste) of Cinnamon in your cooking, Thur May 20th Robb Wolf Interview on Rockstar Triathlete, Wed, May 19th Increasing Mobility in All the Right Places, Tuesday May 18th The 8th Deadly Sin: Ignorance disguised as Authority. Monday, May 17th. Sustainability…why we’re going to grow our own veggies, Friday May 14th Debunking the "China Study." Thursday, May 13th The Cycle of Inflammation and Gaining Perspective. Wednesday, May 12th Opting Out. Tuesday, May 11th Goin’ Back to Cali!!! Monday, May10th Be Happy, Be Horny, Be Hungry, Be Healthy. Friday, May 7th The ultimate triumph of industrial thinking over the logic of evolution, Thursday May 6th Healthy Gut, Healthy Immune System. Wed May 5th Understanding How the body uses "Fuel". Tues May 4th How well does your Dr understand Cholesterol? Mon May 3rd The Start of a Great Relationship. CFHR 100% Grassfed Cows!! Under Watchful, Youthful Eyes. Friday, April 30th MEBB seminar at CFHR! Thursday, April 29th 90 Degree Pushups. Wed, April 28th How Much Vitamin D Should You Be Getting? Tuesday, April 27th PNF Stretching Review. Monday, April 26th Primal Blueprint Cookbook Pre-order, Fri, April 23d Perspective, Not Guilt in Food. Thur April 22 Pullup Bar is DONE! Wed, April 21st Why GrassFed Beef? Tues, April 20th Kids, Paleo and Nutrients, Monday April 19th Weekend Reading and a Big THANK YOU! Thoughts on Back Squat, Fri April 16th The "man" taketh in taxes…the pig giveth in BACON!!! Thur, April 15th Schmaltz, it’s what’s for Dinner. Wed April 14th Just the WOD. Tuesday, Apr 13th 2 Million Pounds!!! Monday, April 12th 24 HOURS…2 MILLION POUNDS The unknown, Friday, April 9th Fundraiser Schedule of Events! Thur, April 8th Con-ola oil + "How Much is Too Much" part 2, Wed, April 7th CFHR in the Daily Press. Tuesday, April 6th New Place, New Beginning, Monday, April 5th Saturday WOD! Movin’ for time Last WOD at Current Location, Friday, April 2d March Athlete of the Month, Thur April 1st China Tops the Diabetes Hit List and Chronic Cardio connections to Heart Disease Follow-up, Wed 31 Mar Sectionals Photos, Tuesday March 30th Brent, Rob and Nicole Bring It Strong at Sectionals! Mon March 29th HELP NEEDED TOMORROW AT NOON Nutrition and Fitness Consults now Available + Sectional WODs! Friday Mar 26th The Definitive Guide to Sleep, Thur March 25th Drudgery and the curse of civilization. Wed March 24th Get Movin’!! Tuesday, March 23d FTBB Photos! Mon Mar 22d Fit To Be Bare Winners!!! Friday March 19th The New Box, and Fat on Low Carb? Thur, March 18th Scottransformation, Wed March 17th Fructose is the Devil! Tue, March 16th Et Tu Brute? Screw the Ides of March, Beware Agave Nectar. Mon March 15th Cheryl Saves a Life + No "I" in Hampton Roads. Friday, March 12th HOW TO GET BETTER SLEEP. Thursday, Mar 11th Preventing Type I and Type II Diabetes, Wed, Mar 10th What Motivates You On the Path To Wellness? Tuesday, Mar 9th CrossFit HR Affiliate Tryout Results, Monday, Mar 8th Happy B-Day Gabi! Saturday’s Schedule of Events! We’ve Lost Our Way. Thur, Mar 4th How to Shift to a Primal/Paleo Lifestyle. Wed, Mar 3rd Living in the Moment. Tue Mar 2nd Paleo Man vs. Vegan (funny). Mon March 1st Sunday 10AM Brent and Nicole early tryout. Last of the Meatrix Installments +AFFILIATE TRYOUT WODs!!!! The Meatrix Part 2….Do you know where your food comes from? Thur Feb 25th The Meatrix..Do you know where your food comes from? Wed, Feb 24th Find Local Farmer’s Markets…and why YOU are a piece of corn. Tue, Feb 23nd Does Cardio Help the Heart or Hurt the Heart? Monday Feb 23 Saturday, Feb 20th Protein Source: Milk or Meat. Plus, how do you cope with a "bad eating" day? Fri, Feb 19th A Controversial Post. Thursday Feb 18th. How to Look, Feel and Perform your BEST! Wed, Feb 17th Paleo Desserts and Candy Cigarettes plus KTE demo. Tuesday, Feb 16th If You Eat Too Much Protein Will It Turn Into Fat? Mon, Feb 15th CFHR RESULTS FROM THE HAMPTON ROADS ERG CHALLENGE! and TONIGHT’S B-DAY PARTY FOR COURTNEY Saturday Feb 13 Snatch Assessment, Robb Wolf Podcast, Friday Feb 12 Rowing Form Fixes and Words of Encouragement, Thursday, Feb 11 Tackling Life One Challenge at a Time. THERE ARE NO LIMITS TO WHAT YOU CAN DO! Wednesday, Feb 10th Homemade Beef Jerky Recipe. Tuesday, Feb 9th Helping Family Members Get Healthy. Deadlift vs. Olympic Lift First Pull. Monday Feb 8th Weather won’t stop us twice!!!! Declare Intent! Affiliate Tryouts Coming Soon!! Fri Feb 5th Select Robb Wolf Podcast Clips: Sound Fitness and Nutrition Advice. Thursday, Feb 4th Conquering the Mind. Mental Fortitude in Fitness. Wednesday, Feb 3rd Remarkable Progress. Fitness Saves A Life. Tuesday, Feb 2nd Achieving Fitness During Injury, Monday Feb 1st SAT WOD CANX Top 10 Most Frequently Asked Questions about Nutrition & Fitness at CrossFit Hampton Roads (Podcast), Fri Jan 29th The Top Reasons People Fail to Achieve Their Weight Loss Goals, Thursday, Jan 28th Wed, Jan 27th Back Squat Form + Healthy Snack Idea, Tuesday, Jan 26th Monday, Jan 25th Saturday, Jan 23 Fri, Jan 22d Thursday, Jan 21st Wed, Jan 20th Tuesday Jan 19th Monday Jan 18th Fri Jan 15th Thursday, Jan 14th Wed, Jan 13th Tuesday, Jan 12th Monday, Jan 11th Saturday, Jan 9th Team WOD Fri, January 8th Thursday, Jan 7th Wed Jan 6th Tuesday, Jan 5th Mon, Jan 4th Sat Jan 2nd Thursday, Dec 31st Wed, Dec 30th Tuesday, December 29th Monday, Dec 28th PUSH! Thur Dec 24th Unbroken, Wed Dec 23d HSS + Metcon Diane, Monday Dec 21st 2009 NEW YEAR, NEW LOWER RATES!!! Skill Day/Makeup/Rest, Friday Dec 18th PC 1RM, Thursday, Dec 17th 5 rounds always hurts, Wed Dec 16th B.S 1RM + Metcon, Tues Dec 15th OPT Original, Monday Dec 14th Skill Day or Sat WOD, Fri Dec 11th MEBB PC 3’s, Thursday Dec 10 Walk a half mile in my shoes, Wed Dec 9th MEBB B.S.3’s, Tuesday Dec 8th Olybata and the Forty Reps, Monday Dec 7th Saturday LUMBERJACK 20 FUNDRAISER WOD BIGGEST LOSER RESULTS!!! M.E. Power Clean. Thur, Dec 3d Ladder o’ Love, Wed Dec 2nd ME Back Squat, Tabata Mix Tues Dec 1st Back in the Game, Monday Nov 30th Sprint Rows, Friday Nov 27th Happy Thanksgiving, Thur Nov 26th 1 1/4 B.S, Wallball Situps, Wed Nov 25th M.E. Deadlift, "A Little Bit Taller", Tuesday, Nov 24th Dumbbell Tension, Monday Nov 23d Bunch o’ Couplets and BIG announcement. Friday Nov 20th 2009 Tabata of a Different Sort, Thur Nov 19th Shoeless Dave, Wed Nov 18th 2009 A Farewell Murph for Kristin, Tues Nov 17th M.E. Split Jerk, Monday Nov 16th Sat WOD update Shovel and Row your way to the gym. Fri, Nov 13th Upside Down Again, Thur Nov 12th Mr Joshua, Veterans day 2009 PC + Shorty, Tues Nov 10th OHS M.E. Monday Nov 9th Rick’s 28th B-Day WOD. Sat, Nov 7th Row 2K, Friday Nov 6th Front Squat, Deadlift Thursday Nov 5th Bumpa Love, Wed Nov 4th Mix Mash, Tuesday Nov 3d Lucky Number? Monday, Nov 2d Carry the Load, Fri Oct 30th Back to basics and Hangin’ Around. Thur Oct 29th Burp-to-the-EE, Wed Oct 28th It’s in the Blood, Tues Oct 27th A little Lift, Monday Oct 26th Weekend Rant from J Saturday, Oct 24 Going Away for "Boom Boom" Ray and Coach J’s Birthday! Friday, Oct 23 Power Cleans Thursday, Oct 22 "Tyler" Wednesday, Oct 21 Turkish Getup and Get em’ Tuesday,Oct 20 Let’s set some PR’s!! Monday October 19th I HEART TABATA! Saturday, Oct 17 Heavy Deads! Friday, Oct 16 Adios Adam and Kristy!! Thursday, Oct 15 Bodyblasters?!…oh s**t!, Wednesday Oct 14 Glutes and Hammies, Tuesday Oct. 13 Columbus Day, Monday October 12 Weekend Athlete Update – David Rips and Tears and Double Under Fears! A Bit o’ Everything, Fri Oct 9th DT, Thursday, Oct 8th Pushups and Toes-to-Bar, Wed Oct 7th Hang Squat Snatch On The Minute, Tuesday October 6th BIGGEST LOSER Manmakers and DUs. Monday, Oct 5th SP and BJB, Friday Oct 2d Row, Row your Ass, Thur Oct 1st Going Big, Wednesday, Sept 30th B-Day WOD (Jim K. and Robby), Tuesday, Sept 29th DL on the MInute, Monday Sept 28th Fight Gone Bad, Fri and Sat 25/26 Sep IMPORTANT FGB UPDATE!!! PC/FS, Wendesday Sept 23d Randy, Tuesday Sep 22d Sandi B-Day WOD, Monday, Sept 21st Savor your Breaths, Friday, Sept 18th How far can you go? Thursday, Sept 17th Twice the Fun, Wednesday Sep 16th B.S and AMRAP, Tues Sep 15th Annie, Monday Sept 14th Run & Squat, Friday Sept 11th M.E Squat Cleans, Thursday, Sept 10th Fran, Wed, Sept 9th Christine, Tues Sept 8th Rings to Inverted, Friday Sept 4th 1 Jerk + 1 Snatch = Love, Thursday Sept 3d Back Squat & Pushups, Wed Sept 2nd Power Snatch/DUs, Tue Sept 1st Lunge, Row, Dip, Jump, Monday Aug 31st Musta Thrusta + Sat MIDNIGHT WOD!!! Fri, Aug 28th. G(ee) I hope I make it, Thursday, Aug 27th PC/JP Wednesday, August 26th 90% On the Nose, Tuesday Aug 25th AUG Biggest Loser WOD!! Monday, Aug 24th Bryan B Smash Tabata Twist, Friday August 21st Shoulder Press & Tuck Jump Burpees, Thurdsay, Aug 20th Helen, Wednesday Aug 19th HPC, Tuesday August 18th Dirty Thirty!! Happy 30th Nicole!! CFHR’s Massage Therapist–FIX WHAT AILS YOU!!! Long Distance Pain for JEAN’s B-Day, Sat August 15th DL, then G, Friday, August 14th Unbroken, Thursday, August13th Heart, Wednesday, Aug 12th Work and Pause, Tuesday, August 11th Overhead, Mon Aug 10th WAS THERE ANY DOUBT…AGAIN!?!?!? Pick it up…Because Life Demands it!! Fri, Aug 7th Claudia, Thursday, Aug 6th UPSIDE DOWN! Wed, Aug 5th (UPDATED) "Randren", Tue Aug 4th You want Warmup? We got it. Monday, Aug 3d Sat WOD OH for Meegs, Fri, July 30th M.E. Shoulder Press, Thursday Jul 30th Deadlift & TGs, Wednesday, July 29th Power Cleans, Tuesday July 28th Something new, Monday, July 27th Sat Beach WOD + Evening Gathering, Sat July 25th M.E. Split Jerk This is an ORDER! Rest or Skill work Get down…then get back up. Wed July 21st Livin La Vida Legs! Tues, July 21st Ode to an Oldy, Monday, July 20th Lunge Break, Thursday, July 16th A little Snatchy Snatch for Wed, July 15th Yeah Burpees! Tuesday July 14th Elizabeth, Monday July 13th EVA, Saturday, July 11th Row 2500m, Friday, July 10th Order Up, Thursday, July 9th 2009 Penalty Box, Wednesday, July 8th "Fun" with Thrusters, Tuesday, July 7th "Kicker", Monday July 6th M.E Shoulder Press + A bit of Fri Fun. Thoughts on the week + Olympic Lifting Seminar Info 5 Stations of death, pain…fun? Thursday July 2nd M.E. Deadlift, Wednesday, July 1st 16 Minutes of Fame AMRAP Thruster, HPC, SDHP, Monday Jun 29th Max DUs, Friday, June 26th Diane, Thursday, June 25th Dip n’ Row, Wed, 24 June M.E. BS + Tabata KB/Situps, Tuesday 23 June Chelsea, Monday June 22d Purple Haze, Friday, June 19th M.E. OHS + A Bit of Religion HPS + On the Minute Man-makers, Wednesday, June 17th The Rowing Pyramid of Zen Biggest Loser WOD Challenge #1, Monday, June 15th DL, KTE, RD Friday, June 12th M.E. Push Press, Thursday Jun 11th X Marks the Spot, Wednesday, June 10th A little B-Day Barbell Love, Tuesday June 9th Grip & Core Row for Max Wattage, Friday June 5th M.E. Split Jerk + short Metcon, Thursday June 4th B-Day/Anniversary WOD, Wed Jun 3rd M.E. Thruster, Tuesday June 2nd "Josh" Monday, June 1st Elizabeth, Friday May 29th M.E. DL + Short Metcon, Thursday, May 28th HSPU, Pullup, Pushup, PP ladder, Wednesday, May 27 Guess, Tuesday May 26th Final Results Happy Memorial Day, Happy B-Day Tori! Monday, May 25th Qualifier Results, Fundraiser Nutrition Seminar Day 1 Results and Sunday’s WOD Saturday Qualifiers are here! One More Video Shoulder Press M.E. May 22nd Floor Press, DL, Pivot Plank May 21st Burpee Box Jumps, Wed May 20th Heavy Thrusters and Pullups, Tuesday May 19th M.E. and G-Metcon, Monday May 18th CFHR is ONE Year Old! Athlete Profile, Eric B. Row, Wall, Snatch. Friday, May 15th DB Split Jerks/DUs, Thursday, May 14th "Griff", Wednesday, May 13th Deads and PCs, Tuesday, May 12th Filthy 50 (happy B-Day Emily) – Monday, May 11th Athlete Profile + Affiliate Team Announcement Deck O’ Cards for Dave Tire Game+ Gymnastics Elements, Fri, May 8th 100 Weighted box step ups, Thursday May 7th Front Squat M.E. Wed 6 May 100 Pullups for Time, Tuesday, Cinco de Mayo Hansen – Monday, May 4th Weekend Update Tabata Something Else, Fri 1 May 2009 M.E. Back Squat, Thursday, 30 April Run, OHS, Box Jump Wed, 29 April Row 2K for Time So Damn Proud! Grace – Friday, 24 April OHS, DU – Thursday, 23 April ME Deadlift / DUs, Wednesday, 22 April Dumbbell Bear–Tuesday 21 April Monkey Butt – Monday, April 20th Saturday April 18th WOD 11:30 class and 12:30 class Happy Friday, Happy Birthday, Happy Anniversary and GET THE HELL OUTTA HERE JEAN…WE MEAN IT!! Tabata Holy Crap W, Wednesday, 15 April W-Thursday, 9 April G Monday, 13 April F W, 10 April Biggest Loser Announcement! W-Thursday, 9 April G, Wed 8 April M Tuesday, 7 April 2009 MW Monday, 5 April WOD CHANGED! In honor of the fallen Random Info and Upcoming Stuff WG Friday, 3 April Athlete Profile WM Thursday, 2 April WGM-Wed, 1 April…you asked for it W Tuesday MM Monday, 30 March 2009 G Friday, 27 March W Thursday, 26 Mar W-Wednesday, 25 March STOP THE MADNESS! G – Tue 24 Mar– CrossFit Works — 1/2 Marathon PR With 20% of the Training Mileage WM – Monday, 23 March 2009 ATHLETES! W Friday, 20 Mar 2009 M-Thursday, 19 March 2009 G – Wednesday, 18 March 2009 WG Tuesday, 17 March 2009 MG Monday, 16 March 2009 GW Friday, 13 March 2009 WE WANT YOUR IDEAS!! W Thursday, 12 March 2009 W Wednesday, 11 March (plus some food links and thoughts) WG Tuesday, 10 March 2009 (FIND THE FREAKS) MWG Monday, 9 March 2009 Next week and a GREAT read WG W MG W– Tuesday, 3 March 2009 WM – Monday, 2 March 2009 G –Friday 27 Feb 09 WMG–Thursday 26, Feb 2009 WG — Wed, 25 Feb 2009 M–Tuesday, 24 Feb 2009 WM–Monday, 22 Feb 2009 A PICTURE IS WORTH A THOUSAND WORDS WG — Fri, 20 Feb 2009 W (I think) — Thurs, 19 Feb 2009 WG — Wed, 18 Feb 2009 WM–Tuesday, 17 Feb 2009 G –Monday 16 Feb 09 MG GW M W GM M WG MW G W Great Week WG or rest (updated workout as of 6 am) M WG G W GWM-Happy Friday WM — Day 5 ANOTHER WMG…Just Because MWG GW WMG Gym of the Living Dead W — GET YO SWING ON MG (pushing this up a day due to forecasted weather) GM WM — Day 5 G MGW (Monostructural/Gymnastics/Weightlifting)–Day 3 GW (Gymnastics/Weightlifting)–Day 2 M (Monostructural) — Day 1 Not Just a Place to Workout Happy New REAR Late Post for Tuesday, Wed WOD Wash, Rinse, Repeat (Diet, Eat Carbs, Get Fat…Again). Confesions of a Victim Bottoms and Tops Over the HEADge Meeting one of the Greats Cindystein Friday’s WOD 7 Minute Abs Just say No Good Eats YGBSM!!! AGAIN!!! White UPS workers CAN Jump Scoopy Snatch To the Core A Bear of a Different Sort A "Sirius" Thank You for this Weekend Never Forget Allow myself to…critique…myself Rawhide Jack of All Trades Now THAT is INTENSITY! Turkey Jive Where’s the Beef? Dumbbell Tension Rutworthy Complex Weekend Edition One Giant Leap for Richard kind A Barn Burner! Midget Fury Myopic Monkey Over the Hill Thursday’s Texas Tea Hammer Time Happy Veterans Day Patience Young Skywalker, POST PLEASE! Need a pick me up? What Election? Rhabdo broke the 2 min Fran!! Carol the Crusher! (check out those guns) Better late than never FGB video And the Winner is: Scary! As clear as the insulin in this vile NEW SHIRTS! Quincy gets air + a great Ketosis link Was there ANY doubt? "OLD & GREY" Saturday Reminder G MG WG W Friday Farmer’s Carry WG WMG MW G W MG W GO SAM GO!!! WG M G Gm-ish MWG WG W M (ARE YOU READY FOR FGB III ???) WM WMG WM G Athletes at WORK!!! W MG WMG WG YGBSM!!! The Art is in the Programming Open For Business Crushing the Mental Hurdle Jeremy Meets CrossFit Legends Will Puts Up 355 New York’s Finest Spider Chick Lets Loose FALL CLASS SCHEDULE Nicole’s B-Day WOD and Checkout our SHIRTS! The Stracks meet CrossFit Downright Inspiring The Mental Aspect of CrossFit Results!! Irony and Babies Why We CrossFit Jered (Teens/Kids Program Director) CFHR Hoodie — $35 Results!!! CFHR Hoodie — $35 Testimonials and Results What is CrossFit? MILITARY/FIRST RESPONDER FITNESS PROGRAMS CFHR Fit To Be Bare 2011 Courses Strength & Conditioning for Combat Athletes DEEPER KNEADS MASSAGE CFHR Nutrition 101 Podcasts Serious Strength Training Nutrition Coaching CFHR Class Schedule Ribeiro Jiu-Jitsu Hampton Roads Open Gym Schedule/Rules and Explanation of Individual Program Design CrossFit Hampton Roads Games "Scrimmage" FINAL RESULTS "How This Workout Should Feel" Decoder Ring nut 101 test