Category: blog

Katie Kryder Member of the Month

May Member of the Month : Katie Kryder You might not know Katie by name, because when she’s in the gym she is all business.  If you come to night classes, you have most likely seen her in the back getting her STRONG program on.   Everyday Katie walks in, puts her head down and headphones …
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Four Ways to Get More Veggies in Your Life

Four Ways to Get More Veggies in Your Life Hilary Achauer It always amazes me when I meet someone who won’t miss a workout and tracks every calorie—but then rarely eats a vegetable. Working out regularly, cutting out added sugar and processed carbs, and eating lean protein are all very important, but if you aren’t …
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April Member of the Month Matt Downey!!!

April Member of the Month: Matt Downey For those of you who don’t know Matt (most likely because you like your sleep), he is a staple of the 5:30am class.  I can always count on Matt greeting me with a smile and positive attitude in the morning. For those of you who do know Matt, …
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Training Cycles at SDA for Spring 2018

On Monday April 2nd, both the CrossFit and Strong Programs will have a new cycle. This will be a brief overview of what to expect for the next 12+ weeks of training. CrossFit Class The general focus of the cycle is on Interval training; both single and mixed modal. An example of single-modality training would …
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CrossFit Open WOD 18.5 Strategy Guide

OPEN WOD 18.5 We’ve made it to the last week in the Open! Today I am going to break down all the strategy and necessary considerations for Open WOD 18.5 / Open WOD 11.6 / Open WOD 12.5. I have completed this workout at least six times since it first came out in 2011, and …
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CrossFit Open WOD 18.4 Strategy Guide

OPEN WOD 18.4  A new standard for measuring the HSPU line is in effect for Open WOD 18.4. Oh, and there’s a new movement making its first appearance; Handstand Walks are now in the open. Deadlifts make another appearance, and the weights will increase. For Time (9 min cap): Reps 21-15-9 Deadlifts (225/155) HSPU 21-15-9 …
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