Learning.

Learning. It’s what we do. If we are not learning, we are not growing. If we are not challenging ourselves to learn and reach out of our comfort zones we become stagnant and complacent and just keep going through the motions. To avoid the complacency and boredom, we set goals for ourselves. Even if we do not label them goals we have certain aims for our lives; our days; and even our hours.

Last week  Kyle and I were able to spend a total of 5 days with James Fitzgerald and some of his colleagues. Five days of pure learning and reaching. We reached beyond what we knew, or even what we thought we knew. We listened and learned from some of the best minds in our field and put our heads together with colleagues from around the globe.

Can you spot Kyle?

Can you spot Kyle?

We finished our experiences with more knowledge, more drive, and more focus for the business and the people we interact with each day. I left with a thirst for more and an intense desire to better myself and continue to learn. I sent a text message to Kyle at one point, “All of this just makes me want to be better”. At that moment, and still to this moment, I want to be a better coach, a better athlete, a better mentor…daughter…girlfriend…student. Each day I strive to inspire people. It was great to have the roles reversed and to have the experience of being inspired. To be the best you have to learn from the best!

Can you spot Ashley?

Can you spot Ashley?

I cannot wait for the next opportunity I have to reach outside of my comfort zone and to truly be inspired and learn so much. I’m sure it won’t be too far down the road. In fact, I learn a lot every single day when I work with people. By noticing what is going on around me I am learning and thinking of ways to be better. That is something that we can all do. Next time you’re out and about try to actually notice what is going on around you. How are people moving around a space? What are they saying, or not saying? What is their body language like? You can learn a lot from noticing. Next time you are with someone make sure you are actually listening when they speak so that you are truly hearing what they are saying. How many times have you left a conversation and forgotten details or even forgotten the entire conversation? It’s little things like this that make us better people – people that others seek out an want to be around.

Getting there, slowly…but surely. Cheers!

 

Goals. What are you capable of?

On Monday, September 22, The Fort CrossFit kicks off its first ever Goal Setting & Achievement Challenge. If you’ve read my blog you might have notice past posts about Paleo Challenges. There was a time in my career that I advocated for this type of challenge. I saw people achieve great results. Individual who desired to feel better and lose weight were usually the ones who benefited most from such challenges. However, I always had some hang-ups about paleo challenges, but chose not to voice my opinions for a while.

PROTEIN!

PROTEIN!

In my years of studying nutrition and helping people make changes in their diets and lifestyles I realized that the one-size-fits-all format of a traditional paleo challenge is not the best way to do things. Sure, these kinds of challenges push (force?) people to make better choices, but I’m not sure people being pushed into those choices is the best way to go about things. If someone has to be pushed it means that she or he is resistant to begin with, which means that she or he might not actually be ready to make changes. When the challenge ends, this type of person does a 180 and all the progress goes away.

I have also noticed that people begin feeling guilty or like they have failed if they begin to eat things that are not “paleo”. Although not all foods are created equal and there are some products out there that I would not even consider food, we should not feel guilty for eating; for satisfying our primal need to survive. I mean, yes, if we free fall into a pint of Ben & Jerry’s every night there could be an issue, but indulging on occasion should not be cause for alarm and should not conjure feelings of decreased self-worth. And while I wholeheartedly believe that eating quality, clean, fresh foods should be the hallmark of our diets, a completely strict paleo-approach may not be the best fit for everyone. There are many factors that play into a person’s dietary needs and therefore what each person eats on a daily basis is highly variable.

There had to be a better way to get the same feel of a challenge; something that brings the community together but also gives people the chance to commit to something that maybe they have thought about without quite knowing where to start. I also wanted to make something that would be more individualized and give people a chance to be educated and learn about themselves. Hence the Goal Setting & Achievement Challenge. Believe me, I tried to think of a better, more engaging name, but I had to keep it simple and just roll with it. If you have a better idea for a name, let me know for next year!

A nice meal out. Bunless burger, with bacon and some cheese. Fries and ketchup! And...a margarita. Yum.

A nice meal out. Bunless burger, with bacon and some cheese. Fries and ketchup! Yum.

So the Goal Challenge was set in motion. I am psyched that we have so much participation throughout the gym. Members have done a fantastic job of thinking through their goals and consulting with coaches to make up plans to achieve those goals. There is still time to think through goals. Even if you don’t have things set in stone you can still participate! If you are participating in the challenge – and even if you’re not – here at some things to keep in mind:

  • Write it down! Write something down every day that has to do with your goals. Write down all the steps that you are planning to take on that day to help you move closer to achieving those goals.
  • It’s a journey. Goals take time. Even Phase 1, which is 6 weeks in duration, is a very short period of time. Make sure you are thinking realistically about your goals and what you can accomplish in a given amount of time.
  • Get by with a little help from your friends. Request the help of family and friends. Inform them of what you are trying to achieve. Ask for their support, but be specific in telling them how they can help you. Other people cannot read your mind.
  • Challenge yourself. This is a challenge for a reason. Your goals should stretch you a little bit and make you feel uncomfortable. They should be realistic and eventually you should be able to achieve them, but the process should cost something. What will you sacrifice to reach your goals?
  • You are resilient. If for some reason you have a misstep during the challenge know that you can get back up and turn it around. Know that you are strong enough to get back up when you fall down. When you wake up tomorrow it is a new day and a completely new opportunity to be positive and forge ahead.
A nice meal IN. Fish tacos.

A nice meal IN. Fish tacos.

On a personal level, I have never actually set a goal and achieved it. Crazy, I know. At one point in college I had gained about 10 extra pounds that I really didn’t need to be carrying around, so I went on a mission to lose that weight and I did. That was about the only time that I was close to setting and achieving a goal. But the more I think about it, the more I realize that I set goals every day. Each day I plan what time I will get my training in and I stick to that plan by working out at the time I choose. I also plan meals for the week and cook them on days when I have a couple hours of free time. Although these are tiny things in the scheme of life, they all play in to keeping me healthy…which is the greatest goal of all. During this challenge I am truly looking forward to putting my mind to something, putting in the work, and achieving something that I really want to do. And I’ll get by with a little help from my friends…

Support is a key to achieving goals.

Support is a key to achieving goals.

Rely on those you are closest to.

Rely on those you are closest to.

TFCF April Accomplishments

The accomplishment board at The Fort has never been as full as it was in April. It was so awesome to witness so many personal records being set; everyone is getting so much stronger! We finished a successful front squat cycle and I think it’s safe to say that everyone became much more comfortable and confident with this lift. Just think of how much your clean will improve! Strength is where it’s at, people. Keep walking through the door and working hard. Congratulations on these accomplishments. Best of luck in May.

IMG_0801

Working on hollow position

Char – Front squat 155, back squat 165, 2 strict pull-ups
FJ – 260 jerk, 205 bench, 315 front squat
Melissa F. – 110 split jerk, 150 front squat
Dan – 325 back squat, 235 jerk, 275 bench, 175 snatch
Omar – 225 front squat, 255 back squat
Jenny – 165 C&J
Larisa – Front squat 100
CP – front squat 275
Audrey – 50 unbroken double-unders in a WOD
Kyle – 210 snatch
Carl – 245 jerk, 175 snatch
Tee – Front squat 100 for 3 reps, 1RM front squat 110
Greg – front squat 200
Jay G – Front squat 3RM 165, 1RM 180
Jigsy – Front squat 210
JP – Front squat 305, CJ 250, Snatch 175, Power clean 255, Back Squat 325
Sue G – Front squat 105
Paul – Front squat 1RM 305, 300×3, Clean 230, Back squat 345
Brian D – Front squat 215, First Place Novice Men at Festivus Games
Chris S – Front squat 220
Jim – front squat 215
Carol D – Front sqiat 103
Big Philly – 135 split jerk
Joe B – 235 front squat
Melissa T – front squat 150
Jay W – front squat 205
Josh – front squat 205
Tanya – Front squat 205, 24″ box jump, back squat 240
KT – snatch 130, front squat 175×3
Stacey – front squat 138
DP – Front squat 150, snatch 105
Matt – Clean 315
Nels – front squat 275, CJ 195
Eileen – front squat 140, back squat 165
Dianne – front squat 93
Tim M – Snatch 140
JD – Front squat 245
Liz – front squat 149
Deanna – back squat 160

There were one or two names that got erased from the board accidentally, so I did my best to interpret who the PRs belonged to. If I missed you I apologize. Post your PRs in the comments or on Facebook.

 

#TFCFVideo

I am so proud of this. Every word that you hear in this video is absolutely true. This dream has become a reality thanks to an amazing family. We have grown and continue to grow into a community of strong and truly fit individuals. We thank all of our members who continue to support our growth, walk through the door every day, and trust the process we have laid out before you. The Fort CrossFit is my home away from home. These are my people. There is an amazing future ahead. Thank you for watching.

A huge thank you to Pete and Rhiannon McHugh of Do Something Different Media Marketing who made this docu-narrative video become a reality for The Fort. Their expertise and professionalism was truly impressive and we look forward to many more collaborative projects in the future!

Inside the Gym, Outside the Gym. Connecting the Dots.

So here’s the deal. I think that sometimes we lose sight of the simple truth that we what do outside of the gym has an effect on what happens inside the gym and vice versa. For example, I know many people who love to have a couple beers or a glass of wine in the evening. We may not realize how this simple choice to have this drink will impact our performance in the gym the next morning. Or how about the choice to never mobilize aside from the little bit you do at the gym pre- and post-WOD? I’m not saying that we’re bad people because we have a drink at night or don’t foam roll and couch stretch at home, I simply want to highlight how it’s all connected.

I used to drink red wine all the time. Then I started CrossFit. My 6am wake-ups to get to the gym by 7am were not so great after having a glass or two of wine at night. I reduced my wine consumption and it was easier to get up in the morning. I was also surprised at how much better I felt during my workouts. The wine at night was a habit. I had gotten so used to doing it that I didn’t even think twice, it was part of my day. I never even considered how much it was affecting my sleep and my performance in the gym.

This concept is not just reserved to behaviors such as our choice to eat/drink certain foods or our mobility routine, however. It goes beyond that to our thoughts and our attitudes. If we walk around everyday having negative self-talk and a bad attitude, most likely we will enter the gym with those same thoughts – just like the wine from the night before following us in during our morning WOD. Conversely, positive, self-assuring thoughts and a generally good attitude will allow us to cruise though the ups and downs of daily life, and handle challenges the gym throws our way. Sort of like how the extra mobility we do at night will help us when we lift the next day.

Learning to allow small victories of daily life to fuel our positive thoughts and good attitudes is important and will carry over into the gym atmosphere. Ever notice people’s attitudes and mood when they come into the gym and how those might change over the course of an hour? Even if you come to the gym in a foul mood, put a smile on your face; fake it till you make it! By then end of your class you’ll probably be smiling for real.

Be mindful of how your choices outside the gym walls impact what happens in the gym. Also, notice how your behaviors, thoughts, and attitudes in the gym affect your daily life. Are you connecting the dots? If changes need to be made, find a way to make them.

Cheers!

Cheers!

Try New Things

I have been a skier for a long time. For over 20 years I have two-planked it down the slopes with a high level of confidence and proficiency. My ski career took a hit when I went to grad school and spent my weekends in the library rather than on the mountain. That was okay though, because, like riding a bike, I knew it was something I could return to. Being so involved in CrossFit has made me more confident in my abilities and has helped me to be more eager to try new things, especially athletic things.

I have many friends who snowboard and are really good at it. It was always an activity that I thought I could be good at if I learned. Also, for some reason it looked easier than skiing. Notice how I used the past tense there. It looked easy…but it’s so NOT easy, at least not for me.

Last Sunday, Matt, Jameson, and I decided to try our hand at snowboarding. Matt has also been a skier for a long time. Jameson had never set foot on a mountain in the winter. We headed up to Pat’s Peak on the sunny March morning and rented out boots and boards. Luckily there are a couple of beginner areas that we staked out. Once I figured out the binding situation, I strapped in and sat there for a few minutes. A part of me felt kind of strange because I knew I was going to look like a fool. I have always said that if I was going to learn I would take a lesson, but we decided to completely wing it. I was actually pretty terrified to even stand up on the board. But I did stand up…and then I fell. Up, down, up, down…onto the knees, onto the tail bone. I’ve never been so thankful for my CrossFit booty.

The Padden family met us up there and we spent the day shredding with the kiddos. I never thought I’d be outdone by a 4 and 6 year old at a sport, but on this day I was, and it was awesome. Spending the day on the slopes in the fresh air reminded me of being a kid and enjoying ski vacations with my family. The best part was challenging myself to really go outside of my comfort zone and try something totally new. Aside from the challenges CrossFit throws at me, I don’t do this very often. Here are some pictures from the day!

I conquered the Magic Carpet!

I conquered the Magic Carpet!

Here we go!

Here we go!

IMG_3378 IMG_3381

The Evolution of Your CrossFit Wardrobe

When you begin your CrossFit journey you wear typical gym clothes; usually a t-shirt and some shorts or sweatpants. The gym stuff or workout gear you’ve always worn, no big deal. You throw on your running sneakers and head out to your CrossFit gym. You may or may not notice right away that people are dressed differently. You see lots of spandex, short shorts, bright colors, tank tops, sports bras, board shorts, strange looking shoes that resemble rentals from the bowling alley, and sneakers of all colors of the rainbow. “What hell is Inov-8?” you think to yourself.

After a few weeks you might begin to inquire about the shoes that people are wearing. You get the lowdown on what a minimalist shoe does and how it works well for CrossFit. Some people wear Inov-8 or New Balance, and the Reebok CrossFit Nano is a huge hit as well. You discover that all of the Reebok shoes can be customized. The options are endless! You get a great explanation from your coach about how amazing Olympic Weightlifting shoes are and why they actually make a difference to performance.

After that, if you’re a woman, you do your first WOD with burpees in it, and you find yourself constantly pulling your pants up. If you’re a dude, you might even lose your drawers while jumping rope, especially once your begin with the double-unders. Better hope you have some nice compression shorts on under those B-ball shorts. If you don’t, go get some, immediately. If you’ll notice I emphasized the word under. It is frowned upon to wear compression shorts by themselves if you’re a guy. But back to the ladies, the key to keeping your pants up during burpees is choosing spandex that are tight enough, or wearing pants with a draw string. I have spent way too much money on spandex that are too big. Spandex should basically fit you like second skin. That’s what Lululemon says, anyway. But I have to agree. A note about spandex. DO THE SQUAT TEST! This is when you squat in front of a mirror or a trusted friend. You are checking that your spandex don’t become sheer when you bend over.

You might find yourself distracted by the length (or lack of length) of the shorts that some of the ladies wear. “How the F would I ever squat in short shorts without giving the whole gym a show?” I used to think to myself. It seemed like a completely out-of-this-world idea. You also see lots of the bros taking their shirts off during workouts. It’s great. One of the best parts of CrossFit is that you can wear just about anything you want and as much or as little as you want and it’s cool!

As the weeks and months go on, you begin to notice changes in your body and you begin to feel a little bit more confident. As a trainer, I’ve noticed that as I have watched many people evolve in CrossFit. As an athlete, I experience on my own personal journey. My first 6 months I literally wore the same two pairs of pants to every WOD I did. The first time I wore shorts I felt naked. It’s really fun to see people walk into the gym with their new gear, super proud of their purchases and anxious to see how much better they perform because of their new Inov-8’s, or their weightlifting shoes, or their new Rogue tank top. You start to figure out which clothes function the best for which WODs and you plan your outfits around movements. You begin to feel restricted in your old college T-shirts and opt for a brightly colored racerback tank. You are the first one to sign up for your gym’s next gear order and you wear it around town proudly. You walk a little taller, you make better choices in the grocery store, and you’re eager to tell people about your gym when they ask about CrossFit!

Whatever you choose to wear to the gym, make sure you’re comfortable. The worst thing is being worried about a wardrobe malfunction in the middle of an AMRAP.

It’s all about the gear, right?

blog gear

Start the conversation…What is your favorite piece of gear or clothing?

PR shorts, anyone? Leave comments here, or on Facebook!

It’s Not About the Silly Number!

In the fitness industry there are so many misconceptions. There’s the “women will get bulky if they lift weights”, the “I need to get rid of this little patch of fat”, and the “fat will make you fat” – just to name a few. These misconceptions somehow evolve throughout time and make their way into our conventional wisdom. Anyone who actually knows something about human physiology, anatomy  and the science of exercise and nutrition can easily disprove these beliefs and support their reasoning with sound science, but it takes someone with an open mind to actually listen and heed advice. As a fitness professional it’s frustrating to constantly see this misinformation permeate society; we see it on the covers of magazines, in the news, and, unfortunately, coming out of fitness institutions and from the mouths of so-called “experts”.

These myths confuse the hell out of us; the ones trying to fight the good fight; exercising and eating all the right things. But are we really eating the right things? Are we really getting the most out of our time at the gym?

This post is intended for everyone; guys and ladies. Most of the time when I hear “I’m afraid I will look like a freak if I lift heavy weights” it’s coming from the mouth of a female. If I ever hear a guy say that he thinks women should not lift or that they look “manly” if they are well-muscled, then he is just not worth my time and I will stop listening. I’m not kidding. Being muscular and strong is how we keep our bodies functioning like they should; preventing injury, decrepitude, and frailty.

I’ve now been on my CrossFit/Paleo journey for over three years. It’s been an amazing and rewarding journey and a huge learning process. I want to share a little bit about the journey, in order to help change your minds about some of these misconceptions and distorted ideas that float around in the fitness business. I hope you enjoy the photos as well.

Scale weight: About 150lbs

This picture was taken at the beginning of a 30-day Paleo Challenge in 2011. Before the challenge I was eating about 75-80% Paleo; I couldn’t commit 100%. I was still drinking alcohol on a consistent basis and eating Paleo baked goods often. Partying on the weekends takes a huge toll on the body composition and training schedule. That November challenge set me up for totally committing to this way of eating; the absence of grains, dairy, legumes, and added sugar became my “normal”. I’ve never looked back.

These photos were taken at the beginning of a Spring 2012 Paleo Challenge. The differences in my body composition after a winter of CrossFit and clean eating are apparent. During this challenge I leaned out a lot. I don’t have an after photo unfortunately. There was a problem, though. I wasn’t eating enough carbohydrate to support my activity level. I was getting all of my carbs from vegetables like kale, broccoli and asparagus, which isn’t a bad thing, but it just wasn’t enough for the amount of work I was doing in the gym and for my active job as a trainer. I found myself becoming annoyed really easily and I felt fatigued a lot of the time. In the mirror I saw the results I wanted, but I knew it wasn’t sustainable because I was miserable. You can read about my food intake back then HERE.

I thought it might just be sugar withdrawal that was making me feel so shitty, but when I began reading more about carb intake and read Sweet Potato Power, I saw the light. I tracked my daily carb intake and it was not nearly enough. I added a sweet potato to my daily food intake and it was amazing. I was hesitant because I though the dense, starchy carb source wouldn’t allow me to stay as lean as I wanted, but then the opposite happened. I actually leaned out more! The best part was that I was also a lot happier. Sweet potatoes and squash are now essential to my life, haha. Sweet potato is definitely the food that I could never live without.

 

 Scale Weight: 155lbs

The above photo was taken at the beginning of my January Whole30. Since September 17th, 2012 when I embarked on a 60-day challenge I have eaten very strict Paleo; the cleanest I’ve ever been, with the exception of Christmas. I ate a lot of Paleo cookies over the holidays and enjoyed a few adult beverages. It tasted good but I felt like crap and felt bloated and swollen from the sugar and booze. I felt slow in the gym. It took me about a week and a half to completely recover from this mini-bender.

I included my weight in each of these photos to show that the number on the scale is kind of a silly thing to pay a lot of attention to. I weigh more now than I did two years ago, but I look much different; better, in my humble opinion. I am smaller now than I was back then, when I weighed less. Isn’t that strange?! I think it’s awesome. But how does this happen? Muscle is denser than body fat. So if you look at a five-pound piece of muscle it will take up less space than a five-pound piece of fat. As a result of training and clean eating, I have built muscle and reduced the amount of fat on my body. So my scale weight has increased because of the muscle, but I am smaller because I lost fat. Don’t fret if the number on the scale isn’t moving like you thought it would. In fact, put the scale in the basement or dark closet and use it sparingly, if at all. A much better way to track progress is to take measurements with a tape measure (hips, waist, chest, legs, arms) and to take before and after photos like I’ve done here. Also, gauge changes in your body by how your clothes feel. Tight jeans don’t lie!

Same weight, fat vs. muscle. Ever notice how sweet potatoes kind of look like muscles?

 

The next series of photos are a few of my lady CrossFit friends. They all train hard and eat clean. To me they are beautiful, fit, strong women. They are nowhere near “bulky” or “manly”.

Dana drags the 135# sled. She works part-time and is a full-time wife and the mom of two little cuties.

Brittany does shoulder taps. She works full-time and is also a part-time fashionista.

             

Ilda with a gorgeous clean and beautiful smile. She is a full-time student, studying medicine at Dartmouth.

My hope is that post is enlightening for my readers. If you already knew all of this, then it serves as reinforcement. If you’re still skeptical I would be happy to have a chat with you. Experiment with the food you are putting into your body; change it up if it’s not working for you. Ask a good coach for some advice if you’re not performing, looking, or feeling as good as you know you could. Most of all, give your body the time it needs to change. Change does not happen overnight. We must be patient and remain focused on our goals in the gym and outside of the gym.

Special thanks to Dana, Brittany, and Ilda for graciously agreeing to let me use their photos for this post. Thank you to my amazing chiropractors, Drs. Matt and Whitney Swiesz for repairing my posture over the past year and half. It’s very noticeable in those photos! Finally, thank you to my coaches and mentors who have helped me along this path – the entire way: My little(BIG) bro, Ky-Guy, Mike Molloy, and Rob Austin.

Please let me know what you’re thinking about this. Go forth and lift big!

 

Partner Workouts

“Let’s go ________ (insert partner’s name here), you got this!” You yell as your partner picks up the barbell; dripping sweat, red in the face, fighting for breath. You’re still trying to catch your breath and you know that as soon as he finishes his reps, you’re up. During partner workouts you only get to rest as long as your partner is working. You push yourself harder than ever, that person is relying on you.

You fight hard together, working through the burning lungs and fatiguing muscles. When things get tough your partner picks up where you left off and makes up for weaknesses you might have. You support each other.

It’s inspiring to watch people work together in the gym. Sometimes they are best buddies, or husband and wife, or they’re just meeting for the first time. The same thing always happens though, each partner does the best she or he can and encourages the other to do the same. 
 At the end of the workout, you both know you did your best. You also learn a lot about working with another person; the strategy involved, where you could have done better, and how much harder you work when someone is depending on you. 
And at the end of it all, you might just end up being someone’s super hero.
Photos courtesy of Journal Menu and Jordan Samuel Photography. 

It’s Amazing, So Amazing. The Fort 4.0

In May of 2012 The Fort CrossFit doubled from a small 1,500 square feet to a legitimate 3,200 square foot space. It was great; there was room to breathe, an area for mobility and warm up, and we even added onto the pull-up rig. We took photos as JP methodically sawed through drywall and framing. A few of us worked that weekend and for the following week cleaning the new space, painting, lugging rubber stall mats, and preparing to show it off.

May 2012. Just after busting through to the other side. 
If you’ve seen Oliver lately, you know that he has grown along with the gym!
Fast forward one year. It is now June 2013. Between the spring of 2012 and now The Fort’s membership has at least doubled. We are now a 4,500 square foot garage gym. With humble beginnings in a small basement corner, it’s safe to say that we have come a long way. 
My intention for this post was not to boast about our square footage. I wrote this to boast about OUR PEOPLE. Thinking about last weekend makes me even more proud to be part of The Fort CrossFit. On Thursday night, JP began to prep the wall for the “take-down” on Saturday morning. Jay moved the electrical around the the wall could be taken down freely. Saturday morning a crew of us headed to the Bobcat Bolt 5k/10k and left the task of demolishing the wall the JP and Matt. They did it for time (what else would CrossFitters do?) and I believe it took them around 13 minutes – it’s on video. 
The wall is down!
After finishing up at the Bobcat Bolt the crew headed over to The Fort to check out the progress. My jaw dropped; it was awesome; the space was HUGE. After taking it all in we began the move; lockers, refrigerators, cleaning supplies, books, desks…everything. Within a couple of hours everything had a new home. 
 Wall demolition gets loaded into the trailer and hauled away by Jameson and CP. Dirty job, someone had to do it. Not to mention it was about 90 degrees and humid – sooo sweaty!
On Sunday, we were all back at it around 9am. Matt and Kyle set out for stall mats and Katie and I started prepping the floor and cleaning lockers. When the mats arrived, CP and Carl got to work with the razor blades for some precision floor fitting. 
KT vacuums the new floor. Another dirty job.
It’s like a puzzle.
 Matt moves mats. 
 CP and Carl fit the flooring. Precision work!
 Progress.

We were on a mission. We wanted to get as much done as we could so the gym would be ready for the masses on Monday. What I looked forward to the most was seeing the looks on people’s faces when they walked through the new main entrance.

 Dana vacuums. That was a workout!
 The mopping crew.
Group effort.
Kevin stopped by to see the place and lend a hand. Thank you, Kev!
 Father and son. Even the kiddos helped out.
 Matt plans out the flag placement.
Nate has a new home above the clock. He’s always watching over us.

Thank you to Dana and John Padden, Jay Parent, Matt Nguyen, Dave and Charlene Rochefort, Kevin McCarthy, Carl Ashby, Brian Doucet, Katie Hogan, Jill Manning, Jameson Lemieux, Jenn and Andrea Lake, and Brittany de Pinquertaine. Your help means a lot to us and it is much appreciated. Also, a HUGE thank you to all of our members for patiently waiting for the expansion, supporting us through the entire process, and continuing to “walk through the door”. YOU are the reason we were able to do this!

It is quite awesome when a group of people are willing to give up a beautiful June weekend to work (and sweat) their asses off. It is a testament to the integrity of our members and friends. I frequently look around and I am amazed by the community of people TFCF is built upon. We didn’t even have to ask and our friends were by our sides.

It’s amazing, so amazing. 
This is The Fort CrossFit 4.0…
This is OUR gym.