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Rx or death. 
   Once upon a time, that was the mantra of me and a few other CrossFitters in the gym.  Heck a t-shirt was even made with a skull on it and the phrase “Rx or Death” written on it.  We meant business. 
   I am hearing this pop up again – not exactly in those words – but I am sensing that a lot of people are really focusing on being able to do more workouts “as prescribed”.  I have addressed this issue in the past but I think it is important to go over… again. 

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As Prescribed..........

Rx or death. 
   Once upon a time, that was the mantra of me and a few other CrossFitters in the gym.  Heck a t-shirt was even made with a skull on it and the phrase “Rx or Death” written on it.  We meant business. 
   I am hearing this pop up again – not exactly in those words – but I am sensing that a lot of people are really focusing on being able to do more workouts “as prescribed”.  I have addressed this issue in the past but I think it is important to go over… again. 
   Just so we are clear, let us define what doing a particular workout “as prescribed” – a.k.a. “Rx” – really means.  Doing a WOD Rx means the following:

  • You are using the assigned weights
  • You are performing the movements to a STANDARD; full range of motion is required for EVERY SINGLE REPETITION
  • Every single rep is completed
  • Ripping your shirt off mid workout even when its 46 degrees in the gym (you know who you are)

   I want to make sure that you all understand that the program we are using for our gym is an extremely advanced one that includes very technical lifts at relatively heavy weights.  This is done on purpose, as we have always believed in programming for the best athletes, and scaling as necessary. 
   It is vital that everyone understands this fact, and understands that scaling is not any kind of indication of not being “fit” or not successfully completing a WOD.  As I previously stated, these WODs are designed with a high degree of difficulty; therefore completing them with scaled weights, movements and/or repetitions is still something to be extremely proud of. 
   I want to remind all of you to place your focus not on completing WODs “as prescribed” but instead on something else I have previously discussed in my blogs: effort.  Listen to your coaches and perform the task before you with every ounce of energy and effort you can muster.  That does not mean blind aggression and it certainly doesn’t mean saying “Screw technique I am doing these 225# power cleans so I can say I went Rx dammit!” 
   CrossFit is weightlifting.  CrossFit is gymnastics.  CrossFit is running and other forms of cardio.  All three of these sports individually are a great physical test for anyone, as they are skills that take a great deal of time to master.  These activities performed irresponsibly can lead to injuries, which in turn lead to a decline in fitness... which I am pretty sure is not our intended result. 
   This blog is to remind all of you that it is mastering technique that should ALWAYS be your primary goal.  Once that is done, than it is time to add weight – in manageable increments – and continue to perform these movements with that same technique.  Once we are able to add weight and NOT LOSE that form, than we can consider moving faster.  As strength and power gains continue to progress, I can assure you that the day will come when you Rx many more workouts than you scale!  HAVE FAITH!!

Injuries suck.  There are few things more frustrating than being unable to perform due to an injury. Throughout my entire life I have had to deal with injuries and since becoming a trainer I have discovered that there is truly only ONE way to guarantee you will never, ever be injured.
   Sit on the couch and watch TV.  All the time. 

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Injuries

Injuries suck.  There are few things more frustrating than being unable to perform due to an injury. Throughout my entire life I have had to deal with injuries and since becoming a trainer I have discovered that there is truly only ONE way to guarantee you will never, ever be injured.
   Sit on the couch and watch TV.  All the time. 
   The fact is with any and all activity there is a chance for something to get tweaked or turned or twisted in a way it perhaps should not.  As your trainer it is my job to minimize that risk, but with any type of movement or exercise it is and always will be an inherent possibility.  It is my job to coach you to use proper technique, to know when to scale and when to take a step back.  But injuries do not always like to cooperate.  You cannot always be ready when they decide to strike.  You cannot predict when and how they will come.  Heck, I have broken my arm playing rugby (twice) but I have also broken my arm just casually riding my bike down the street.  I have gotten stitches from playing baseball but also needed stitches from running down the steps in the dark and crashing into the table. 
   We are incredible creations, with bodies capable of amazing things.  We run marathons, ski down mountains, put on helmets and crash full speed into each other, we race cars at 165MPH around a race track… we do these things because life is about  getting off the couch and doing something!  Life is about experience, adventure, about exploring way beyond your expected limitations. 
   And this is why we CrossFit, because every day I can do just that:  stare down my limitations and then blow right by them.   Along the way I may acquire a few bumps and bruises and few nagging injuries, but this – in my opinion – is a welcome price to pay.
   I do want to take this time to point out that I am not saying injuries are OK.  They are not.  We train and we work hard to prevent and/or rehab any injuries we may sustain.  The beauty of CrossFit is it has both preventative and rehabilitative qualities through its programming.  There are a few points we must always keep in mind, however:

  • Pain is not something to ignore.  Unlike muscle soreness which may be worked through, pain due to an injury must be given proper attention.  Some times that means rest.  Sometimes it means scaling a workout by changing the movements or the reps.  Be smart.  Ask your coach and don’t try and fight through it.
  • CrossFit is great at exposing injuries.  If you spent 15 years at a globo-gym bench pressing improperly, then come in to try ONE overhead squat and think that is what hurt your shoulder, I am afraid you may be mistaken. 
  • There is a doctor in North Jersey, named Dr. Perry Nickelston, who has titled his practice “Stop Chasing Pain”.  His mantra is just that – stop chasing pain!  Your knee hurts?  Take the time to treat your ankles, your calves, quads, hamstrings, glutes, hips, and shoulders.  More often than not the pain your feel is due to a problem stemming from another region in your body!
  • If you are not paying attention to your diet and avoiding foods that cause inflammation in the body, and if you are not taking a steady regiment of fish oil, then stop complaining because you obviously aren’t serious about fixing the problem. 
  • CrossFit can still be CrossFit without you going 100 MPH and ending the WOD in a state of near vomit.   When dealing with an injury, SLOW DOWN.  Lower the intensity if necessary and focus on technique and perfect form.  Drop down the weights, take your eyes off the clock and complete every rep with perfect form.  You should strive for this EVERY day, but when dealing with an injury it becomes even more crucial.

   Therefore, live in a bubble if you want to avoid any chance of injury.  Find a trainer that will baby you and coddle you and drain your bank account while you see little or no results and have as much fun during your workouts as you do sitting in your dentist’s chair.  Never leave your comfort zone and do only what you can do, not what you really want to do. 
   Or come to CrossFit Koa… and change your entire life.  Up to you.

 
   As we enter our third year of operation here at CrossFit Koa, I am overwhelmed with this one thought: 2013 is going to be absolutely AMAZING. 
   And if anyone has any doubt about this, just reflect back on this past week.  PR week.  People all over the gym, throwing up crazy weight every single day in every single class.  We did our conditioning first in most classes, performing workouts that most people would shy away from.  And THEN we went to the barbells and proceeded to put up astonishing numbers.  The shirt doesn’t lie: our warm up really is your workout. 

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2013 - The Year of Koa Nation

 
   As we enter our third year of operation here at CrossFit Koa, I am overwhelmed with this one thought: 2013 is going to be absolutely AMAZING. 
   And if anyone has any doubt about this, just reflect back on this past week.  PR week.  People all over the gym, throwing up crazy weight every single day in every single class.  We did our conditioning first in most classes, performing workouts that most people would shy away from.  And THEN we went to the barbells and proceeded to put up astonishing numbers.  The shirt doesn’t lie: our warm up really is your workout. 
  As the records kept falling and the PR bell kept ringing, I couldn’t help but feel like a proud papa watching his little kids growing up right before his eyes.  So many of you walked in afraid – of the weights, of the workouts, of your ability to make it through a workout.  There was a time many of you cringed at the thought of max efforts and heavy loads… but you listened to us.  You believed in our coaching and now you are reaping the rewards.
   Strength is EVERYTHING.  It is the foundation of your health and your fitness.  Even if your goals are strictly aesthetic in nature, you must embrace a serious strength training program (Arnold Schwarzenegger did not win all those Mr. Universe titles by doing light weights at sets of 30 or spin classes at his local globo gym.)  We have always known and believed in the value and importance of strength training and after two plus years here at CrossFit Koa we are seeing the wondrous results of our dedication to this ideology.  Men and women alike are getting so damn strong, and that is a really, really, really good thing.  After all, like legendary strength coach Mark Rippetoe once said, “Strong people are harder to kill than weak people, and more useful in general”. 
   So as we start 2013 I want you all to know you are already off to one helluva start.  Let’s keep this momentum up throughout the entire year.  Let’s set goals – every one of us – and systematically accomplish each and every one of them… together.   We will all get stronger, faster, and as a result probably a whole lot sexier.   Let’s all stick together, support one another and if we do that, I promise you the sky will truly be the limit for you and all your endeavors. 
   2013… the BEST YEAR AT CROSSFIT KOA IS RIGHT IN FRONT OF US!!!! Get on board now people because this is OUR year!!

 

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Garage Games Update

 

We will cover all of the details for Saturday's event on Saturday morning. Please be here by 8:45 (go directly to the back gym). We will go over heat assignments, judging, standards and the flow of the day. Be prepared to compete, judge and help move and set up weights. We plan for the day to go until 1:30. The back gym will be open for warmup throughout the competition.  We will also have First and Second Place prizes and metals for Mens and Womens RX and Scaled Divisions, but not for Beginner (only 2 beginner participants). Tom and Ryan qualify for metals, but not for prizes. If either finish first or second, then the applicable prizes will be awarded to the next person in the running. We also have shirts for all of you who registered before January 1st. We will have them packed and labeled with your names in accordance with the sizes you ordered. In case you do not know what the workouts are, and the standards, they are as follows:

WOD1:
“Helena” 12:00min Time Cap
RX 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.
Scaled 2rds 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.
Beginner 1rds 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 100x Squats.
SCORE = time in minutes and seconds to complete
Standards:
KB swings – through the crotch to above the head and showing ears with extended arms
Pull-ups – arms fully extended at the bottom to chin over the bar.  For Jumping pull ups the box chosen must be short enough so that your head is at least 6 inches below the bar when standing.
Squats – open hips at the top to hip crease at or below knees at the bottom
___________________________________________________________________________________
WOD2:
“Karena”: 5:00 min time cap
Complete 60 sit-ups as a “buy in” then wall balls till the clock runs out
Competitor chooses ball weight.
Throw to the normal marks (boys 10feet / girls 8feet)
There is no difference between RX, Scaled, and Beginner.
SCORE = wall ball reps x ball weight
If competitor did not get to wall balls, then the score is ZERO
Any ball weight is allowed, you cannot change once you start
Standards:
Sit ups – abmats are fine. Elbows touch knees with feet/heels on the ground (don’t lift knees to meet elbows, it’s a sit-up) to shoulders and hands touching floor/abmat.  Basically do a sit up.  Up and down full ROM.  No anchor or pinning of the feet.  No grabbing your thy.
Wall Ball – crease of hips below knees to ball at touches at or above the target height
___________________________________________________________________________________
WOD3:
“Grace”: 6min cut off (time equals 6:00 if incomplete)
WOD: 30x clean (muscle, power, squat) and jerk/press/push press (aka ground to overhead with a stop at the shoulders). Not a snatch, must be 2 movements.
RX men = 135#, women = 95#
Scaled men = 95#, women = 65#
Beginner men = 65#, women = 45#
Standards:
Ground to Shoulders – anyhow you want as long it’s touching the floor and stops at your shoulders
Shoulders to Overhead – anyhow you want as long as you end with body (knees, hips, shoulders, arms) locked out and return the bar to the floor for the next rep.
If a beginner is doing a naked bar then simply going below the knees is fine.

 

 

This past Saturday morning I woke up early to meet CrossFit Koa legends Cori Harrington, Cristella LaRosa, John Masotti. and Terry Quinn for a friendly little 10K run through the woods.  Unbeknownst to us those woods would be covered in snow and ice, mixed in with jagged rocks, narrow paths and steep cliffs, but still it was a good time.  We ran not to PR a time, not to win a medal, but because we just wanted to… well… run. 

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Have FUN!!!

This past Saturday morning I woke up early to meet CrossFit Koa legends Cori Harrington, Cristella LaRosa, John Masotti. and Terry Quinn for a friendly little 10K run through the woods.  Unbeknownst to us those woods would be covered in snow and ice, mixed in with jagged rocks, narrow paths and steep cliffs, but still it was a good time.  We ran not to PR a time, not to win a medal, but because we just wanted to… well… run. 
   So after over an hour of tip toeing through the extremely dangerous terrain, we headed back to our car.  After saying our goodbyes, we headed back towards civilization (aka out of the woods) to resume our days.  Cori and I headed back to Koa for a meeting and afterwards thought “What the hell lets workout!”  Since open gym was still going on, the atmosphere was just right for a good quick lifting session. 
   Cori went to the back with some other members and squatted (as the shirt implies) LIKE A BOSS.  Josh was snatching, working up to a heavy single (he would eventually PR!) so I figured I would do the same.  I started with a few snatch pulls PLUS a full snatch and was going to switch to singles once I hit about 75% of my max. 
   At least that was my plan.
   I made it to about 70% and started failing.  Sure I didn’t feel great after a morning in the icy woods, but I felt good enough to hit 70% of my max!  But alas, I was missing… and missing bad. 
   I was planning to do clean and jerks as well as front squat, but after bombing out during my snatch session, I just stopped.  I wiped the bar down and put it back.  I was done. 
   “Ryan… you seriously suck.”  That was all I could think. 
   The day went by, Sunday came and I decided to head back into the gym.  I would try again to snatch and surprisingly it went very well.  The weight that I had failed at just 24 hours earlier was now flying over my head.  Hmmmm… go figure.
   “Ryan… you still suck but definitely not as much today!” That was my first thought.
   But it’s my second thought that occurred to me that I wanted to share with you all of you.  My second thought brought me back to the previous morning, running through the trails with friends… for fun.  How have I forgotten that training in the gym is supposed to be fun?  When did this sport of CrossFit and weightlifting that I have come to love so much become a reason to get down on myself?  How did I let that happen?
   Life is too short and I have been blessed with too many things during my lifetime to lose sleep over how much weight I can or cannot lift, or how well I performed in a WOD.  I love CrossFit because every single day in the box is an expression of what my body is capable of doing.  Every single move, every single lift, every single run is a chance for me to be grateful for even being able to do these things. 
   It is understandable to be upset about struggles in the gym, but do not dwell on these moments.  Remember that your failures are all a part of your journey to success, and are therefore just as valuable as anything else you will do in the gym.  Do not make the mistake I made this past weekend and let something meant to build you up knock you down. 
   My message to all of you then is to never lose sight of what CrossFit is and what it is supposed to be.  Run just because you can.  Lift weights because you can.  Compete because you can.  And regardless of the outcome, be proud and be thankful for being able to perform and improve.  Do not settle for anything less than greatness, and waste not a single second wondering when it will come. 
 

   I love New Year’s resolutions.  I love that there is a time of the year when people make a commitment to improving their lives.  Does every individual follow through with their resolutions?  No.  But there are many who do, and for the ones that don’t…? Well, there is always next year. 
  However as much as I love the prospect of looking forward and making a positive change, I think it is also important to use this time to look back, to reflect on the year that has passed. 

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Happy New Year!

   I love New Year’s resolutions.  I love that there is a time of the year when people make a commitment to improving their lives.  Does every individual follow through with their resolutions?  No.  But there are many who do, and for the ones that don’t…? Well, there is always next year. 
  However as much as I love the prospect of looking forward and making a positive change, I think it is also important to use this time to look back, to reflect on the year that has passed. 
   What was 2012 for you?  How did you change your life – and the lives around you – for the better?  What new places did you see and what new experiences did you encounter?  Are you worse off, the same, or better than when you started this year? 
   I believe this is important for everyone… but especially important for the members of our gym.  We have talked about goals and working towards achieving new personal records (known as PRs) and focusing on these things is certainly very important.  During New Years it will be easy to think about what you want to get done in the next 12 months… but I am asking you to also take some time to think about what you have already done in the past 12 months. 
   To those of you who were once scared to even walk through our doors and start training, and are still with us…
   To those of you who battled with weight and nutrition issues… AND WON…
   To those of you who wanted to change your body through hard work and dedication… AND DID…
   To those of you who were sick and tired of the same routine and wanted something different, something better…
   To those of you who wanted to be great by becoming a part of something great…
   To those of you who thought cleaning meant sweeping and mopping and now stay up late watching Jon North videos…
   To those of you who are now better fathers, mothers, brothers, sisters, friends, workers all because you are finally happy – truly happy – with how you look and feel…
   To those of you who now have the confidence to do anything because inside CrossFit Koa you pretty much already have done everything…
   To you – the members of CrossFit Koa – I want to personally say CONGRATULATIONS on an amazing year and one you should be truly proud of.  Please take a minute (or two) to look back and realize what you have done; think back to all of those grueling WODs you never thought you would finish.  Think back to all the pull ups, the kettlebell swings, the 400m loops.  Think of the long days of work where you wanted to just go home and go to sleep but instead came in to train.  Think of your kids who – whether you realize it or not – see your dedication, see you changing your life physically, mentally and emotionally and realize the impact you are having on them.  Think of all of these things… and be proud.
   On behalf of everyone at CrossFit Koa I want to thank you ALL for allowing us to be a part of your lives.  I have never wanted to train people just to make their arms bigger or to make them run faster.  My dream has always been to change people’s lives through fitness, and at CrossFit Koa I believe that dream has been realized… many, many times. 
   So please, take a moment before mapping out a plan for how you will conquer 2013 to appreciate just how amazing you were in 2012.  Pat yourself on the back and toot your own horn… trust me, you all deserve it. 
   HAPPY NEW YEAR’S EVERYONE !!!!!!!!

As I sit here with the NY Giants debacle going on behind me (currently 27-7 late in the 3rd quarter) I am reminded of a speech I once watched given by Ray Lewis of the Baltimore Ravens to football players at his alma mater the University of Miami.  His speech had a very specific message:
   Effort.

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Effort: All you have to give, is all you have

As I sit here with the NY Giants debacle going on behind me (currently 27-7 late in the 3rd quarter) I am reminded of a speech I once watched given by Ray Lewis of the Baltimore Ravens to football players at his alma mater the University of Miami.  His speech had a very specific message:
   Effort.
   Now, I am no Ray Lewis fan.  But I have a profound respect for what the man has done on the football field throughout his long career.  I have never seen the man take a play off.  I have never seen the man lack intensity on the field.  And in a profession where young men become millionaires and soon after put life on cruise control, his relentless effort day in and day out has certainly been refreshing.
   I am no NFL player, nor am I someone knocking on the door of making it to the CrossFit Games one day.  I am no freak athlete (except on NCAA ’12 for PlayStation3 where I created myself as the running back for Texas…) and despite years of anxious waiting I am yet to hear my name called during the NFL draft.  So why should Ray Lewis’ speech to a bunch of Division 1 football players at THE U mean anything to me?  Or to you, for that matter?  Why the hell am I talking about this on a CrossFit blog???
  Because EVERYTHING in life is effort.  Did you read that?  Did you get that?  Read it again.  And again.  One more time…
   Effort.  I do not give a damn what you do in life but you sure as hell better put in the effort to make it work.  You are married?  Put EFFORT in to making your spouse feeling loved and making your relationship as perfect as it can be.  Make the EFFORT at your job to not just skate by but make a real impact, to do something meaningful and leave an impression on those around you.  Be relentless in your pursuit of happiness, never tiring in your journey to find true joy and passion in this life.  Never be satisfied… if some effort is good, more effort is even better. 
   And where better to learn the value of effort than in our box at CrossFit Koa?  You want to lose that weight?  Effort.  You want to hit a PR in your clean?  Effort.  Want to learn a new skill?  Effort.  Nothing in our gym will ever be obtained without effort.  Take a look around our gym and notice who the people are that are continuously PRing their lifts and obtaining new skills … what is the one common thread between all of them?  They all give 100% effort every single minute they are in the gym.  And like Ray Lewis says in his speech, that has nothing to do with talent… that comes from you.  It comes from within; it is between just you and you. 
   So as the New Year approaches I am putting this challenge out before all of you.  Unlike my beloved NY Giants these past few weeks, put forth as much effort as you possibly can into becoming a better you.  I have preached for so long that CrossFit is not just a way to get fit but a method to prepare for real life.  Use the box as your training ground; endure the hardships within the gym and face them with all the strength and effort you can muster day in and day out.  And watch as suddenly the world around you changes.  Watch how promotions at work start coming, relationships improve, life becomes what you had always hoped… because all-out effort has become all you know. 
   My present to all of you during this holiday season: effort.  Use it.  ALWAYS. 
 
   *Here is a short clip of part of Ray Lewis’ speech
 https://www.youtube.com/watch?v=nda4QXuX1XM

Here is the holiday schedule:

Monday 12/24 9:30am only - Ryan's 12 days of Christmas WOD
Tuesday 12/25 - closed
Wednesday 12/26 9:30am and 6:15pm
Thursday 12/27-Saturday 12/29 - regular schedule
Monday 12/31 9:30am only
Tuesday 1/1 - Noon class only
Wednesday 1/2 - regular schedule

 

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Holiday Schedule

Here is the holiday schedule:

Monday 12/24 9:30am only - Ryan's 12 days of Christmas WOD
Tuesday 12/25 - closed
Wednesday 12/26 9:30am and 6:15pm
Thursday 12/27-Saturday 12/29 - regular schedule
Monday 12/31 9:30am only
Tuesday 1/1 - Noon class only
Wednesday 1/2 - regular schedule

 

This is one of my all-time favorite sports pictures.  I am not a huge Michael Jordan fan but I recognize that he was the greatest basketball player in the history of the game.   I was (and still am) a fair-weathered NY Knicks fan as well so MJ and the Chicago Bulls 6 championships in 7 years was also not something I was fond of.  But still this picture, this image, always resonated with me. 

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Wanna be like Mike...

This is one of my all-time favorite sports pictures.  I am not a huge Michael Jordan fan but I recognize that he was the greatest basketball player in the history of the game.   I was (and still am) a fair-weathered NY Knicks fan as well so MJ and the Chicago Bulls 6 championships in 7 years was also not something I was fond of.  But still this picture, this image, always resonated with me. 
   For the longest time I really didn’t know why.  Every year something very similar to this scene is captured at the conclusion of almost every major sporting championship.  Why was this one so different?
   Finally after all these years, it has taken becoming a CrossFit coach to some of the best members in the world at CrossFit Koa to truly understand what makes that picture great.
   MJ isn’t hugging that trophy because of money.  Heck the guy made more from Nike and Gatorade than basketball would ever pay him.  He wasn’t clutching that piece of metal because it brought him new found fame and glory… the guy’s jerseys were being worn all over the world and his name chanted from Chicago fans and visitors alike.  The man had everything in the world that we would think matters, but none of those things mattered in that one instant.
   What mattered in that one instant was this: a lifetime of dedication, of hard work, of overcoming obstacles and naysayers, of defeating opponents on the court and struggling with life off the court, a journey that started long before MJ became a Bull or a Tar Heel and included so much effort and investment to achieve this dream – all of this – had paid off.  The effort he had put into obtaining this prize had resulted in him being successful… and that feeling is one of the most AMAZING things anyone can ever experience. 
   Most of us will not win an NBA championship or hoist the Lombardi Trophy up over our heads after winning a Super Bowl.  But we can still know and experience exactly what Michael Jordan felt when this picture was taken. 
   Every one of us has goals we want to accomplish – some of us have even written them on the board.  And reaching these goals will take more than a few gulps of Spark and a little bit of sweat.  It is going to take dedication, hard work, overcoming obstacles and naysayers – wait a minute that sounds so familiar….?
   Reaching your goals have never been nor ever will be about the goal itself.  It is about the journey you took to get to that goal.  When you clean that weight and hit a PR, when you finish a workout as prescribed for the first time, when you use 1 less band on the pull up bar for a work out, realize how special that moment is and how amazing your success is.  Nothing in our gym comes easy and you had to bust your ass for days and weeks and months in ways that most people cannot even comprehend to get these results.  Be proud (not boastful… there is a difference!) of what you have done and mentally embrace your success as MJ did that trophy. 
   So… do not envy professional athletes and wonder what it could be like to be like them.  You have every opportunity to know and feel what they do when they are at the top of their respective games.  And that is why I love this picture of MJ.  It showed me that I do not need to be on TV or play a professional sport to be something and to know what MJ felt at that very moment.  And when I started CrossFit, I realized I had found a way to experience this for myself.  But it became even better when I started coaching CrossFit because I realized I now had the opportunity to help countless other people feel this same way every single day.
   Call me crazy, but I think that’s pretty cool.
   Keep coming in and working on your dreams.  Do not hate failure and all those days you feel like the WOD kicked your ass (instead of the other way around.)  All of your work will inevitably pay off, and when it does, know that you are Michael Jordan holding that trophy.  You have endured, and you have won.  Now, set some new goals and prepare to do it all over again. 
   After all, MJ did hold 6 trophies before he stopped…

KOA Kids will be starting up in January. We will offer a free trial class on Thursday, December 27th. Kids ages 5-8 will be 11-11:30am and kids ages 8-13 will be 11:45-12:30. We will share the schedule and cost at that time.

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KOA Kids

KOA Kids will be starting up in January. We will offer a free trial class on Thursday, December 27th. Kids ages 5-8 will be 11-11:30am and kids ages 8-13 will be 11:45-12:30. We will share the schedule and cost at that time.

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