To everyone at Morristown this weekend... 1 2 3 HELL YEAH!

Thanks to the coaches for an awesome weekend.

1 2 3 HELL YEAH!

thanks to everyone the threw down in Morristown!

Great weekend!!!

L'evenement etait incroyable ce week-end a Montreal! Thank you to the Crossfit team for this amazing week-end!

Was in Montréal, QC. Great crew thanks a lot, it was awesome!

Huge Thank You to Eric, Zac, Hollis, Cherie, and Matt for an Awesome weekend at Alamo Crossfit, you guys rock! Thank you for all the great teachings and info!

What a weekend !!! Just attended the mtl level 1 course... I've been a trainer for over 10 years now and i'm AMAZED not only by the quality of the information we got on the course.But also by the coaches who shared their knowledge so professionaly and passionatly. It not only allowed me to reevaluate and put in perspective what i've been doing as a coach, but also as an athlete... I now have new tools to help my clients and me perform to the best of our abilities. But best of all i leave with a renewed hunger to strive and push to become the best i can be... Become a training virtuoso :) I can't thank you guys enough because regardless of the exam results,i got a chance to see my own flaws (technical and coaching wise). The only thing left to do is apply the knowledge and try to do the common uncommonly well !!! p.s. i'm sssssssssssssoooooooo sore... who would've taught PVC training could be so demanding LOL

Awesome cert at Morristown this weekend. We were spoiled with such amazing coaches! Nice work everyone!

Had an awesome time at the level one cert at crossfit Perth over the weekend!! Thanks to all he seminar staff for making it such a great learning experience with lots of fun aswell!!

Thanks a bunch to Miranda, Russ, Nate, Lee, Sarah and Justin (Especially for answering all my programing questions after class on day one) for a great time at NorCal in San Jose!

Great weekend at Alamo Crossfit. Great info at class. Thanks Cherie, Matt, Zac, Hollis, and Speals friend whatever his name was lol jk Eric you were awesome man!

Amazing weekend with awesome coaches!! Thanks to all you guys in Montreal...i will remember all my life!!
thanks Joe, Dave, Matt, Mel, Jason, Kimmy you guys are virtuose!!!

A big thank you to Mike G, Spencer, Austin, James, Andrea and Jenn for coaching a great level 1 cert in Morristown this weekend. Loved every minute of it!!!

What a virtuoso coaching this weekend in Montreal !!
Thanks a lot !!

What up to everyone that was at Guirilla fitness in Morristown NJ this weekend,so sick! I drove from Boston Friday night and slep in my car, next to the gym. Pretty much on zero sleep, I was hurting to say the least. I could not have gotten through that without such good coaches and fellow CrossFitters! I took so much from that course. Like Perry said. To everyone at Morristown 1-2-3 "HELL YAH!!👍".

Had an amazily humbling weekend at Alamo CrossFit! Learned so much from the AWESOME instructors! Huge Thanks to Matt, Cherie, Hollis, Zac and Eric!

Thank you Crossfit Perth! I have never attended a better course, ever.
Big thanks to all the instructors, you guys are an inspiration!

Go the aussies

Vitality Level 1 in Concord, NC was awesome!!! I was amazed by the amount of knowledge passed in two short days. All of the trainers were great and I can't wait to register for another class!

High point of the weekend - Christmas Abbot touched my hip while correcting my Med Ball Clean...

Low point of the weekend - Nicole made me tuck my shirt in...fail

What an AMAZING weekend!! BIG thank you to Eric, Zac, Hollis, Matt, and Cherie for the wealth of knowledge and techniques you taught and shared during the Level 1 course. My expectations were definitely surpassed. You all are a fabulous training team! I love CrossFit even more......didn't think that was possible! :)

Best weekend EVER At Alamo CrossFit! Great big Texas-sized thanks to Eric, Zac, Hollis, Cherie & Matt! I learned so much from all of you! Well done Instructor Team! You are awesome! (& great job fellow classmates!)

This weekend was an amazing eye opener for many in Montreal. thank you CrossFit.

Thank you to all of the instructors and athletes at the crossfit level 1 seminar at Rainier Crossfit. Top notch facility and a great learning environment. Special thanks to Kurtis, Michelle, Jesse, Austin, Chris, Tommy, and Nadia for great learning experience.

Huge thanks to Alamo Crossfit and instructors Eric, Hollis, Zac, Cherie, and Matt! It was a great weekend, full of information and instruction. Y'all are an awesome team! Thanks for a great time and for setting my quads on fire :)

Big shout out to the cf staff and crossfit YUL for hosting the level 1 cert in mtl

Great weekend @ Reebok CrossFit Y.U.L. Level 1 certification.
Thanks to all the amazing coaches and attendees for making these two days full of fun, energy, technics and amazing knowledge.
So glad to be part of the CF community.
Thank you!

Thanks to Joe, Dave, Jason, Math, Mel and Kimmy for the course in Montreal. Amazin weekend, thanks to Reebok YUL for hosting it!

What a amazing CF Level 1 certification @ Reebok CrossFit Y.U.L.
Thanks to all the great coaches and attendees for making these two days full of fun, energy, technics and amazing knowledge.
So happy to be part of the CF community.
Thank you all.

Thanks to Joe, Dave, Jason, Kimmy, Math and Mel for an incredible weekend at Montreal Reebok CrossFit YUL!! Best seminar I've ever attended!

What an AWESOME weekend at CrossFit Strong for CrossFit Kids! What a truly passionate group of instructors and very knowledgeable, thanks Todd, Kelly, John and Keegan! As if the weekend wasn't already great, I had the pleasure of meeting Mikki and Jeff Martin the founders of the CFK program. WOW! I'm speechless! Cannot say thanks enough times.

1-2-3 hell yeah! Morristown cert was sick! Thanks to all the coaches and classmates. I learned way more than I expected.

Amazing weekend in Montreal!!!! Thank you guys! ;)

To all from Crossfit The Royal Danish Lifeguards, Thank you for an awesome weekend !!! Hope we could stay in contact an perhaps go to each others boxes :D

It was amazing weekend in my life at CrossFit San Jose for CrossFit Coach Prep Course.
Had great time with brilliant coach. I've got a lot from course
thanks to Adrian, Austin, Jason and Chris.
I just open the door.

Cheers to Doug, Danni, Brett, Tracey and Stacey for a great course and weekend learnt a lot from the instructors in and out of the seminar

Looks like there were quite a few Level 1 classes this weekend, but I can promise you none were as well done as the one at Alamo Crossfit. Huge Thanks to Matt, Cherie, Hollis, Zac and Eric! These guys really know what they are doing, and give you something to shoot for as a coach.

Great weekend at Danish Royal Lifeguards! So inspiring and filled with energy.. Thanks to other attendents and great coaches that were there to share their knowledge with us! Everyone are warmly welcome to our box www.crossfit33100.fi if you ever are on your way to Finland. :)

Thank you Cherie, Matt, Eric, Zac, and Hollis for a fun, extremely infomative, and truly humbling weekend at Alamo Crossfit!!! Your passion and enthusiasm for Crossfit is inspiring, and it was awesome meeting all of you!

Thanks Doug, Danni, Brett, Tracey and Stacey and Crossfit Perth for a great weekend - Fantastic work guys.

Fantastic weekend at CROSSFIT PERTH! Topped off with our beautiful sunny weather :) Huge thanks to Doug, Brett, Danny, Stacey and Tracey :) I keep wanting to practise all my new mad skills and wore my shirt with pride today! Will be awesome to catch up with heaps of the Level 1 students at this weekends Primal Pairs comp! :)

Great week-end in Montréal! Thanks to the great staff

Alamo Crossfit-Game Changer: I've done MMA for 3 years, been a firefighter for 15 and have never had my butt handed to me like that before. Awesome Coaches, Super informative, I am forever changed. Thanks to Cherie, Matt, Eric, Zac, and Hollis, I had a blast!

Sherman

Awesome weekend in Orlando. The staff was amazing. Incredible amount of knowledge and experience they shared with us. Thank you so much to the Orlando staff.

Can not say enough about the caliber of instruction given by Eric, Matt, Cherie, Zac and Hollis. Thank you guys for the extremely informative and entertaining weekend at Alamo Crossfit, I had a great time.

I attended level one at YUL in montreal. I had a blast. The coaches were amazing. It's always fun to have coaches coming from different fields like jason from the UFC. All you coaches in montreal make me want to learn more and more.
thanks you guys and keep doing what your doing uncommonly well!

Thank you Eric, Hollis, Cherie, Zac, and Matt for an awesome L1 at Alamo crossfit. Appreciate the passion you guys have for fitness and health, and the time you take from your own schedules/lives in order to share!

Thanks for the vids from the National War College speech. I graduated from there in June of this year...Amb Chris Stevens graduated from NWC in 2010. Posting this speech is timely and makes me think of all my dear classmates!

AND I should also mention...it was at National War College that I got into Crossfit. Thanks to all my Marine classmates for the motivation to take the plunge!

Awesome level 1 cert class! World class trainers! Thank you so much for all your help! Had a great time at Crossfit Vitality!

Aussie Aussie Aussie.....what a mind blowing weekend, had a mad time and met some truley amazing coaches and Crossfit junkies ;) best certificate in the world...Thank you Doug, FForde, Dan, Stacey and Tracey!!!!

3 2 1 go, what an awesome experience at rainier crossfit in sumner ,wa. awesome gym, awesome host, amazing trainers, good people all around. i love fran................

amazing seminar in crossfit YUL, MOntreal....thanks to all the coaches!!!

Question: due to my other sports and training it's not really possible for me to keep up with the 3 day on, one day off schedule of Xfit. Today's a rest day, but Saturdays exercise looks way more fun, and a better all around workout that Sundays. Since I'm not doing every WOD anyway, am I cheating in some way to do Saturday's WOD just because I'd rather do that one?

F/42/5'6"/145

5K: 28:18

Thanks to the Orlando seminar staff. Great course. The crew was fantastic, approachable, and extremely knowledgeable. We already put their coaching into action this morning (although my butterfly still looks like its having a seizure).

The course is an amazing, and humbling, reminder that we can all improve upon the basics.

Phenomenal weekend with the L1 course in Morristown this weekend, thanks to Mike, Jason, Jenn, Andrea (happy birthday !), Austin, Spencer, and Mike G. best birthday present my wife could have given me, even though I had to work for it !

Great weekend at Morristown Crossfit for the level 1 cert. Fantastic coaching. Thanks again guys and gals!

The seminar at Rainier CrossFit was awesome! I met so many great people there who are all going to become excellent trainers. Kurtis has been with it since the early days and it's brought him joy and satisfaction, as he told us at the end of the seminar. Great to see him and the rest of the CF crew.

I'm also excited about the journal article on CrossFit in Kenya. In 2007, I was the original "CrossFit Kenya", when HQ posted a few pictures of me training with an acrobat crew in Mombasa at their homemade gym. I would love to go start another CrossFit gym there someday.

And to anyone from the seminar who wants to meet the REAL Fran, we're going to visit her on Tuesday at CrossFit 206. Send me an email if you want to join us, or just show up for her 6:30pm class.

Lovin' it!

Level 1 at NorCal Crossfit was amazing. I left wanting more and I was most definately reminded why I am a crossfitter and why I have made this my sport and my passion. Thanks to our awesome coaches Justin, Miranda, Dan, Sarah, Russell, and mr. Maddox for so much quality info and just overall passion. 3, 2, 1 HELL YEAH!

Awesome weekend @Alamo Crossfit with the most amazing Crossfit level 1 instructors!!! Learned so much, had a ton of fun! You guys rock! Thanks for being exemplary leaders in every aspect of Crossfit!!! :-D

#45/Sean--no, you aren't cheating. The WODs are tools we get to use--for free--to our own benefit. If you miss a day, workout on an off day, modify a WOD, or substitute a different WOD, that's all fine. Its all for your fitness. WOD on!

Thanks for an awesome weekend at crossfit Perth. I had a fantastic time and learnt heaps. Thanks to the Doug, Danni, Brett, Tracy and Stacey for sharing your knowledge with us.

Just finished an amazing weekend with the CF L1 Cert at Crossfit YUL in Montreal, CA. Met a lot of amazing people, thank you everyone...especially coaches, Joe, Mel, Kimmy, Dave, Matt and Jason!!!

Amazing course! It was a great way to understand the why behind the what and organize all my thoughts and knowledge I already had. Fun group of people I met over the weekend. The coaches at Nor Cal Crossfit, Sara, Russell, Justin, Dave, Neal, and Miranda were the best! Big thank you to you all :)

It was great to meet Spealler's friend in San Antonio this weekend!!!...learned a lot and walked away more prepared to help people start living healthier lives. Thanks for the impact that you made on me CF Level 1 Training Staff...learning from the 2nd fittest in the world wasn't half bad either!!

Awesome Level 1 this weekend at Crossfit Rainier - thanks to Kurtis, Michele, Tommy, Jesse, Chris and Austin for such an informative weekend!

Level 1 at Rainier was unbelievable I can't beleive how much information was reviewed in such a short time! Wish we had more time to learn even more! Thank you for the no-reps and the variety with the dumb bell Fran! Raise the Bar and LHS!!

Really enjoyed this weekend's Level 1 seminar at Rainier. It was awesome to be around a consistently great group of people (staff and participants). Many thanks to Kurtis and his members for giving up their box for the weekend, to Michele for traveling up from Santa Cruz and showing incredibly perfect form all weekend, and to Tommy, Jesse, Nadia, Chris and Austin (as well as Kurtis and Michele) for their engaging presentations and master coaching. Now I want to visit all your boxes!

Had a great time at the Morristown Cert... All the instructors were great... Never thought i would get my ass kicked by a pvc pipe. =)

Great weekend at Alamo Crossit. Appreciate all the knowledge Matt, Cherie, Eric, Hollis and Zac. You all are hilarious and made the class real fun. Thanks.

Crossfit Vitality Level 1 Cert...the facility was incredible and the staff was phenomenal. EPIC weekend!

The Level 1 certification class at NorCal..... Justin, Miranda, Sarah, Dave, Neal, Russell, and Lee. I shouldn't have to say anymore. But, I will. Honestly one of the most informative 2 day classes I've been exposed to! These trainers were not only knowledgeable and helpful but they went over the top to make sure you were well informed! Thanks to NorCal CrossFit, as well, for letting us use your labyrinth! The knowledge I have gained will last a lifetime. Thank you for making my class one I wont soon forget!

Day 140
M/45/6'0"/189
Barbell Complex warm-up
Made up yesterday's WOD - 120916-Sunday
Scaled weight to 135#
Time: 7:58
Nasal drip and sinus headache offer no sympathy.

Had a sweet weekend at CrossFit Orlando. Some awesome people and a big hell ya for our coaching staff. Chuck I hope I get a chance to see you again. You sir are awesome!!!

Awesome weekend at Crossfit Reebok YUL with very knowledgeable staff from Crossfit HQ: Joe, Mel, Kim, Jason, Matt, and Dave! I was already enamored with Crossfit, and the certification strengthened my passion for the sport. Thanks guys!

f/42/180/5'10"

Last day of being 42....

In consideration of nearing the 45 year cut off for the masters division, I did the chipper from the 2012 games

10 dead lifts @195
20 pullups (7-7-6)
30 box jumps @ 20"
40 kettlebell swings @1 pood
50 double unders (30-20)
40 kettle bell swings (15-15-10)
30 box jumps
20 pullups (5-5-5-5)
10 deadlifts (6-4)

14:34... good enough for 18th place.

Lisa Mickelson who won that event is a machine. Amazing.

Good times at the Montreal cert this weekend, and great to have some of the best Canadian coaches there, Mathieu and Jason, and also honorary Canadian "say-bon?" Dave.

What a great weekend in San Antonio. My wife and I had the best time. I cannot believe we got to train with Cherie Chan and some dude named Matt she is married to... Eric "the man who made Chris Spealler who he is" O'Connor... Hollis "The Technician"... and Zac "The Caged Beast" all in one place. Thanks guys for a wealth of information.

Aussie Aussie Aussie.....what a mind blowing weekend, had a mad time and met some truley amazing coaches and Crossfit junkies ;) best certificate in the world...Thank you Doug, FForde, Dan, Stacey and Tracey!!!!

Oooh,... sorry, I butchered Lisa's name

Lisa Mikkelsen....

That's better.

rested yesterday (very sore from Saturday's WOD)
today: 5 mile run @ 43.45 (8.:45 pace)

M/52/190lb

Expectations exceeded at the L1 course at Vitality. I spent entire graduate semesters nose deep in kinesiology, programming, and nutrition but STILL had more "ah ha!" moments in a single weekend. This course cost a lot less than collegiate credits, too!

Joe, Andy, Chris, Nicole, Maggie, & Christmas- your passion for CrossFit was contagious. You're all doing exactly what you should be professionally and I'm grateful to have crossed paths.

Awesome weekend at CrossFit Orlando! Chuck, JMac, Leah, Lindsey, Courtney, and Joe were phenomenal and the level of instruction was incredible and empowering. Thanks for a great Level 1 Course!

New to crossfit, and love it. Ex-college football line-man, trying to slim down and achieve overall fitness, not just O-line strength. Getting better everyday

M/22/6'1"/250lb

8:24 as rx

Rested yesterday

M/33/166/5'6

21-15-9
Broomstick Overhead Squats
Burpees
Kettlebells swings-1 pood

10:25

AMRAP 20 min:
1 squat clean, 60kg (increase reps by 1 each round)
5 pull-ups
10 push-ups
15 squats

7 rounds + 2 squat cleans

Amazing week-end at Reebok Crossfit YUL. Thank you Joe, Jason, Kim, Matt, Mel, Dave for sharing so much knowledge with us!

Thank you to the TRAINERS! Chuck, Joe, Jmack, Lindsey, Leah, and Courtney for an awesome weekend in Orlando. Got to experience my first Fran. Hell Yea!

Absolutely amazing course this weekend- thank you Justin, Miranda, Russell, Dave, Sarah, Neal and Lee for sharing your mastery of coaching and wealth of knowledge! Great group of people to learn from and alongside. My only complaint- I wasn't ready to leave on Sunday ;) You guys are truly inspiring. Thank you for giving us all something to strive for!

I was very impressed by the level of instruction, the depth and skills of the trainers and the course material itself! As someone who's been in the CrossFit community for years, I was floored by the entire experience! Kurtis and the rest of the team at the Rainier CrossFit course did an amazing job! Way to go!

What an amazing weekend at the Lvl 1 Course at CF Perth. Amazing trainers with so much knowledge and energy! I am absolutely buzzed! Can't wait to put all my awesome new skills into practice. Thank you very much