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“Athlete of the Month”, Jessica Bachman This is a very special AOTM award as we’ve been given the opportunity here at CrossFit Scranton to work with our first pregnant athlete!!!! It has been nothing short of amazing watching Cymbal’s belly grow in size only to be matched with an increase in performance. Most would take pregnancy as a time to take it easy, although required to scale back a little more on weights and some movement…she DOES NOT slow down! Pre-pregnancy Cymbal was a force, during pregnancy she is a CrossFit role model, post pregnancy she will be a fire breathing momma! Cymbal, your pregnancy has pushed us all to a higher level of achievement, working with you has been a blessing to all of us…watching you push through the toughest WODs throughout your pregnancy has been a great source of motivation, we appreciate and celebrate you for all your hard work and dedication through one of the most special times of your life!
We asked Jessica a few questions regarding sher CrossFit experiences and goals that we thought should be shared across our CrossFit community!
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!!!!!ATTENTION Parents!!!!!CrossFit Scranton Kids Program begins July 23rd, 2012
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| Monday | Wednesday | Friday |
|---|---|---|
| 4:00PM | 4:00PM | 4:00PM |
| 5:00PM | 5:00PM | 5:00PM |
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Join us for a Team Event for Baby Aubree Update 2/27/2012: Participating athletes, please note we have decided to run only 3 heats, they will be run at the beginning of each hour from 12-2….event will end at 3pm. Please show 15 minutes prior to the top of the hour you plan to participate, registration is not required.Update 2/25/2012: TIME updated from 12-4 TO 12-3 LOCATION: Court House Square (Linden St) Scranton CFS is requesting your support once again to partake in something we do even better then crushing WODs….that is pulling together to help care for those that need our help. If there is anything we do on the drop of a dime it’s open our hearts deep into our wallets Today we ask that again, as a community we pull together any funds we can to help provide support for a sweet baby girl named Aubree, daughter of the DeFazio Family in Scranton. Just born this past year, November 28 2011, Aubree experienced a grueling introduction into our world. After complications at birth she has spent most of her short life, thus far, in the Geisinger Medical Center in Danville.
Aubree is now on a long road to recovery needing 24 hour care and treatment, to continue even after she returns home from her inpatient care. Her outpatient care will require special in home medical equipment to provide the daily medical treatments she will require. This is where we come in strong as we have before so VERY well! We will be conducting a 3 hour fund raiser in her honor to help aid her family with the medical costs that are sure to be more then anyone of us could possibly imagine. WOD: If you have any questions or need any additional information please see Kaleena (Tokyo) or Tommy (Yoda) at the box.
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to help provide some monetary support for those that are very much in need.
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FIGHT4FAITHWOWWWW! What a success! We raised 4,565 dollars for sweet little Faith Stoshak and family with the help of CrossFit athletes, family and friends. It’s been truly amazing to watch our community in action…over the last few months we’ve put forth hard work and dedication for some amazing causes….sweet little Faith hitting the top of the charts. A very Merry Christmas to Faith and family and a HUGE thanks to all who participated and donated in this event, this is as close to home as it gets!
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BARBELLS4BOOBSA HUGE thank you is in order to all of the participants and spectators of CrossFit Scranton “Amazing Graze”, the Barbell4Boobs event! We managed to pull together, in a very short amount of time, over $1,200 in donations for the Mammograms in Action cause!!! How proud we are to be part of such a strong community…thank you, thank you! Congratulations are in order to Rich “Turtle” Beshada; taking top time for Men and Tricia “Rogue” Strugala; taking top time for Female. Both were awarded a $25.00 gift certificate, compliments of our dear friends at Scranton Running.
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CALLING ALL SCRANTON AND SURROUNDING AREA ATHLETES: The CrossFit and Running Communities of NEPA have another exciting event scheduled Saturday, Oct 1st. We’ve already got a few CrossFit Scranton athletes on board and are hoping more are able to attend. The funds raised will go to a good cause as always…..not to mention it will be a good time to just get together and work hard as we do at our box everyday. Details are below, click the link to download a registration form, send the registration form and registration fee to the listed address as soon as possible if you’re interested…hope to see you all there and apologies for the short notice! EVENT DESCRIPTION:
EVENT CAUSE:
EVENT DATE/TIME AND LOCATION:
REGISTRATION FORM:
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Please see the Schedule updates effective 9/6/2011. We’re growing so our schedule will be growing with us! We’re here to ensure athletes of all levels are getting the attention they deserve.
**Our athletes speak out and we listen, the additional of this class comes from many requests for a mid afternoon class for those that have children and 2nd or even 3rd shift job schedules**
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ATTN ATHLETES: FGB6 Announcement
**As Sept 17th rapidly approaches we ask that all that plan to participate but have not registered online notify Kaleena or Tommy that you will be participating by end of day Sat 9/10.
**Heats will be announced by Wednesday 9/14 so we can give you the closest start time to your heat if you cannot attend all day.
**If you have not registered online please bring your donation with you on 9/17 and we will submit your donation for you under the CrossFit Scranton team.
**All beginner athletes attending FGB6 as their first CrossFit WOD must attend class on 9/16 for in depth FGB instruction….if you are a beginner and have not attended 9/16 we unfortunately will not be able to include you in a heat if you show on Saturday.
**Not participating? We ask you pick an athlete to make a donation to by visiting https://fgb6.rapidgiving.com/usr/TeamRoster.aspx?TK=04WLN41. Donations will also be accepted the day of the event
**Biggest thanks to our community that have made this all possible, we’ve done a great job so far but lets not slow down here….with the last two weeks ahead of us let’s push up the heat and raise as much as we can!
| Attention Athletes: The annual Fight Gone Bad fund raiser is nipping at our heels again!!!! The time is upon us to raise money for some great causes doing what we love to do, perform at our highest physical and mental capacities!
Time Saturday, September 17 · 12:00pm – 3:00pm Registration begins at 11am Location CrossFit Scranton 1008 N. Washington Ave Scranton, PA WOD: Fight Gone Bad In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three… rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are: 1. Wall-ball, 10 ft target (Reps) 2. Sumo deadlift high-pull (Reps) 3. Box jump (Reps) 4. Push-press (Reps) 5. Row (Calories) The four divisions are: Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay) Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps ***To register and create your customized donation page under our CrossFit Scranton team please visit https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=04WLN41 Not participating? We ask that you pick a team member to donate to as well as come for the festivities and watch our athletes be beat down in a Fight Gone Bad challenge to benefit the following foundations: -The Special Operations Warriors Foundation -CrossFit Kids via the CrossFit Foundation Please visit the below site for more information regarding the above listed foundations and their causes: http://sportsgrants.org/fgb6/ Get the tissues out, we work hard on September 17 so more of these moments can take place!!!! Let’s do it CFS
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!!!!!Attention Scranton and Surrounding Areas!!!!!CrossFit Scranton is running a promotional offer to open up CrossFit to a broader scope of Lackawanna county residents! At CrossFit Scranton we want to make it possible for more of our counties residents to be able to reap the benefits of training within a CrossFit community for a healthier future. We will be extending to all new members a promotional offer that cannot be matched: Unlimited Membership Promotional Offer: $80.00 per Month with a 1 year contract **One complimentary hour of nutrition guidance for all members who sign a 1 year contract!!! OR $90.00 per Month with no contract
**First class is always complimentary Please join us at CrossFit Scranton where we pride ourselves in promoting functional training that encompasses the 10 aspects of fitness that will not be addressed with a standard “Globo Gym” membership. Our methods have been proven to guarantee results in overall health; weight loss, strength, stamina and flexibility just to name a few….so please join us, our current membership will more then agree, there is no community base training environment like there is with CrossFit!
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Please see the Schedule updates made 3/31/2011. We’re growing so our schedule will be growing with us! We’re here to ensure athletes of all levels are getting the attention they deserve.
** 7PM Class is for seasoned athletes only. This class does not offer the fundamentals necessary for newer athletes to attain the required technique of the key foundational movements**
** 3PM Sunday time slot is considered open gym, this is not a standard class setting. Trainers are present for technique coaching on any specific skill an athlete chooses for that day**
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To be the most well rounded athlete possible, we focus on all aspects of fitness equally! But let’s be serious, we all have a favorite…what’s yours?
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Everyone at CrossFit Scranton would like to congratulate our friend, UFC Fighter and hometown hero, Brian Stann on his first round knockout of Chris “The Crippler” Leben. Great job Brian, 2011 is your year!!!! Look out Silva….there’s a coal cracker knockin on your door!
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The Muscle Up club welcomes you Joe….but did you have to make it look soooooo easy?
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The New Year is Upon Us!!!!!! What Will Your New Helen Time be?
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Happy Holidays from the CrossFit Scranton Family
Scheduled 12/23, festivities to begin directly after 6pm class
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Just a typical day in the life of a kipping pull up at CrossFit Scranton
their first kipping pull ups in the month of November!!!!!!!!!!!
With hard work comes huge results, many RX’d WOD’s
are on on the horizon ladies! Great work
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#1. Do I have to get in shape first before I do CrossFit? This is a very common misconception. Know that even the most elite athletes come in and find our workouts challenging. You will never be “fit” enough. That is why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey…a journey that we all should strive to be on forever. #2. Can I really get a good workout in less than 30 minutes? Yes. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. It all basically boils down to hard work. The truth of it is, the longer the effort, the lower the intensity. If you run 10 miles, your intensity (power output) will be lower than if you run multiple 400 meter sprints. The majority of our workouts are shorter in duration, with 30+ minute workouts programmed on occasion. Reason being, if you have a shorter workout, you can work harder by nature, which can lend to a better response, especially combined with the movements that we do. No matter who you are or what workouts you do, without hard work, you will not see results, which is why we encourage you to work to the limits of your physical and mental tolerances. #3. I want to do CrossFit, but I don’t want to get big and bulky. In order for people to get bigger, especially women, there are two things that you would have to make a conscious effort to do.
#4. I have heard CrossFit is really hard, is this true? CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances, but only you can make the most out of your own workouts with the amount of work you put into them. We have a saying around the gym, “become comfortable with the uncomfortable.” #5. I feel it is too expensive, is this true? Our rates are actually comparable to, or less than any other group led workout program in our local area. The reality is, with the quality of instruction and level of attention you get from our CrossFit Scranton Coaches, it is personal training at a fraction of the cost. The question is not, “can I afford CrossFit Scranton?” The question is, “can I afford not to train at CrossFit Scranton?” Your answer should be obvious if:
#6. I have heard that you can get hurt doing CrossFit, is this true? You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. At CrossFit Scranton, we like to work with people in 3 stages.
One does not come before the other. We always start with Mechanics. #7. Since you don’t follow CrossFit.com programming, what are your goals when programming for the gym? CrossFit.com provides excellent programming. At CrossFit Scranton, we take the same approach with constantly varied functional movement workouts. We choose however to offer workouts that may be more easily scaled in a group setting as well as workouts that address some of the needs/desires of our specific community. On a regular basis, we do program workouts that integrate heavy loading to address strength demands, coupled with short intense metabolic conditioning. Our philosophy is the same as HQ, we just try to meet some of the more specific needs of our community. #8. I have back/neck pain from previous injuries that I don’t want to aggravate, can I do CrossFit? We have numerous clients who have come through our doors with previous injuries or pain, and found relief by strengthening the muscles around the problem area. All too often, people will neglect an area due to fear from a prior injury. Because of this they end up de-conditioned, weak, and more susceptible to injury in the future due to minor mishaps, which is usually what happens. Training at CrossFit Scranton will provide a buffer so that you are less susceptible to these kinds of injuries. The coaching staff at CrossFit Scranton takes great care to ensure the movements and workouts are completely scalable, allowing anyone to take part. #9. I admit, I just follow your site and then do the workouts on my own, is this okay? You could just follow our blog, but you would not get the quality coaching from our certified trainers. Most people are not taught how to move correctly. As such, you are potentially making yourself more susceptible to injury and leveling off in your gains by trying to do this on your own. Additionally, it is definitely more fun when you are encouraged and held accountable by a group of your peers. And, you won’t have the camaraderie of having someone cheer you on in your basement or local gym, like you would have at CrossFit Scranton.
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10/1/2010 **This is an article from CrossFit Montgomery County (MD) featured on the affiliate blog today. Good read, and it may help you understand why as coaches we tell one person to “slow down” and the person next to them to “go go GO!”
INTENSITY Article- in case you missed it, this is an article from CrossFit Montgomery County (MD) featured on the affiliate blog today. Good read, and it may help you understand why as coaches we tell one person to “slow down” and the person next to them to “go go GO!”
(click above)
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9/30/2010 Attention CrossFitters!!! Please visit the photo gallery to view photos of our most recent triumph, FGB5! We pulled together and raised over 1,000 dollars in just a short time…just more proof of how CrossFit can make a community stronger!
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