ATTENTION CFS ATHLETES!!!
Thanksgiving Day (11/28) WOD will be held at 10am
*11/27 and 11/29 will be a regular schedule
LIFT UP LUKE
Attention CFS Athletes! As some of you may know Autism hits close to home for a lot of our athletes.
CrossFit Scranton is happy to announce we will be one of the boxes hosting the Lift Up Luke Fundraiser October 19th from 10am-12pm.
If you have time and would like to help out you can pre-register by clicking here, you can also donate at the box the day of the fundraiser, or anytime up until then. If you will be participating in the workout you can sign up on the whiteboard at the box.
Please let us know if you have any questions and we hope to see you there.
Are you ready for our 2nd annual “LIFT LIKE LECKEY”??
If so, please join us Saturday, September 7th!
Not only will you have a blast gettin’ your sweat on, but you’ll also be able to help kids
& adults with disabilities as part of “Ryan’s Run 4.”
Check out the poster below for more info.
SAVE THE DATE!!!
If you are unable to attend but would still like to make a donation please click here
Attention CFS Athletes!!!
We are very excited to announce our first Slackline workshop!!!
We all know how important balance is to our fitness and now we can challenge ourselves and have a great time doing it!
Please contact us if you have any questions.
“Athletes of the Month”
Joni AND Mike
For the first time we have a husband and wife as out athletes of the month. Since they started training 11 months ago there have been very few days that we haven’t seen them at the box and because we see them so often most of us have not recognized the transformation that has occurred. As we look at these pictures I am sure that each of us will be taken back by the leaps and bounds that these two have made. When Joni first called us about starting CrossFit she spoke of her concerns for her children to live a fit life, so they along with their children, Izzy, Sophia, and Keegan joined, all of them forging to get fit together! What these two have done is abide by the belief that “your children will do as you do and not as you say” by giving them an amazing example to follow. I feel truly blessed to have these two incredibly selfless people as members of our CFS community.
Joni “CZ” AND Mike “Beard”, July 2013
We asked CZ and Beard a few questions regarding thier CrossFit experiences and goals that we thought should be shared across our CrossFit community!
!!!!Calling all CrossFit Scranton Athletes, Family, and Friends!!!!!
We are pulling together to support our CrossFit Vertex Family in a Wendo Warriors Production;
A fundraiser benefiting the March of Dimes
We are inviting all CrossFitters, family, and friends to come ‘March’ on their behalf like CrossFitters do….by training like warriors would! April 20th we will come together as one community to aid in the support of this amazing foundation! We will train hard to push forth the urgency and criticality of the March of Dimes funding and medical care. It is so important to so many families that need their support!!
Not only will there be a nasty workout, snacks and friendly faces, there will also be a few giveaways for a free month of CrossFit training and T-shirts. Dig deep guys, we’re looking to make a large impact as we always do. Go big or go home!!!!
Date: Saturday April 20, 2013
Time: 12-4pm, WODs will kick off every 30 minutes from noon to 3:30
Donation: We’re asking for a donation of $20 but will gladly take more or less
Location: CrossFit Vertex
WOD: The unknown and unknowable
If you’re unable to attend the event on April 20th but would like to make a donation please see Mindy (Trapz) or Jenna (Sparkles) with your contribution
Yoga for CrossFit
When: November 18 (Sunday)
Crossfit athletes are a unique breed…… so why should their yoga be any different? Join Alex and Kelly of Mission Yoga for the latest installment of poses crafted to get more mobile for your WOD, and get introduced to some more challenging poses including arm balances and inversions. All levels are welcome.
Please Click Here to pre-register
THANKS to all of those who supported “LIFT LIKE LECKEY” for Ryan’s Run 3. This is just the group that turned out for the 11 a.m. workout time. In less than 3 hours, nearly 100 athletes helped raise close to $2,300.00. All proceeds will go toward this year’s continuing Ryan’s Run campaign. RR3 benefits kids and adults with disabilities at Allied Services.
Click Here to make a donation for Ryan’s Run 3
ATTENTION CFS Kids and Parents
!!!!!Attention CrossFit Scranton Athletes!!!!!
CrossFit Scranton has put together a competition to motivate and stimulate the drive to lose fat, without losing any of the good stuff along the way! Are you ready for a challenge?
This will be a body fat composition competition, geared towards the largest percentage of fat loss….not just weight.
3…2…1, let’s go CFS!!!
CrossFit Scranton Kids Program begins July 23rd, 2012
Forging the Future of Fitness
CrossFit Scranton Coaches Mindy Casey-Hubshman, mother of 3, and Jenna Strzelecki will lead the pack on our newest venture, to bring health and fitness to our area’s youth through the CrossFit Kids method designed for the specific development needs of that population.
CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness. In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded athletes. Workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scale-able for any participant at any level. When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because CrossFit Kids doesn’t coach them to be good at just one thing.
In addition to increasing our youth’s fitness and athleticism, CrossFit Kids:
• instills a lifelong definition of health and positive body image
• reverses prevalent health issues such as obesity
• protects against injury
• creates a community of like-minded individuals for support and self-confidence
• hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting
Classes will be a duration of 45-60 minutes and will consist of Warm Up, Movement Instruction, WOD (Workout of the Day) and Cool Down/Stretch. Schedule will be as follows:
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.
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 to help provide some monetary support for those that are very much in need.
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.
Team WOD of the unknown and unknowable.
Each team WOD will last for a duration of 20 minutes, not including warm up.
Saturday March 3, 2012
12pm-3pm, Team WODs will be kicked off at the top of every hour for the duration of the 3 hour event. 12, 1 and 2 pm
To participate you simply need to report to Courthouse Square 15 minutes prior to the top of the hour you’d like to participate in.
Court House Square (Linden St) Scranton
We are accepting any amount of a donation to participate.
Drop in donations from those not interested in participating are also welcome (and encouraged ).
Please make checks payable to Deanna Pinko
If you have any questions or need any additional information please see Kaleena (Tokyo) or Tommy (Yoda) at the box.
WOWWWW! 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!
A 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.
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!!!
$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!
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**
** 11AM 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**
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?
The Muscle Up club welcomes you Joe….but did you have to make it look soooooo easy?
The New Year is Upon Us!!!!!! What Will Your New Helen Time be?
Happy Holidays from the CrossFit Scranton Family
Scheduled 12/23, festivities to begin directly after 6pm class
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
#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.
**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!”