crossfit-swat.com

The holidays are upon us and we will adjust the club hours.  See the revised schedule below:

Tuesday, Dec 23 - No 3-5pm class (No change to morning, lunch and evening sessions)

Wednesday, Dec 24 - Closed

Thursday, Dec 25 - Closed

Friday, Dec 26 - Closed

Saturday, Dec 27 - No CrossFit Kids or Kettlebell Pump (CrossFit Group session from 10am-12pm)

Tis the Season!  Do you have someone on your list that is hard to buy for? Give the give of fitness!   Gift certificates for CrossFit, CrossFit Kids, Kettlebell Pump and Grappling are available at reduced rates.  Stop by and see Coach Rob for details.

Jeff Mendoza, SWAT Team, won the North American Grappling Association (NAGA) Midwestern Championship in the Director Division, Expert Class this past Saturday.  Jeff won two bouts, both by decision, enroute to earning his championship belt.  He credited his superior conditioning and submission wrestling techniques learned at CrossFit-SWAT.  This was Jeff’s first grappling competition.  Special thanks to his coaches Dan Murdock and Derek Franker and all his training partners on the SWAT Team.  Great job, Jeff.  We wish you continued success.

We are excited to announce that personal trainer Sara Fleming has joined the CrossFit-SWAT Staff. Below is a list of Sara’s credentials. Please join us in welcoming Sara!

Sara’s philosophy:
Fitness training, to me, is about education. If you can teach a person how to be fit, you empower that person to be strong and to lead a healthy lifestyle. Life is a sport and should be trained for as such. Our daily activities require us to have power, strength, endurance, and agility. Unfortunately, daily life activities are not ergonomic. They create wear and tear from incorrect lifts, repeat stress injuries, asymmetrical strength and flexibility deficits, and unexpected maximum efforts. Translated, this means that picking up children and laundry baskets, carrying groceries in from the car, taking out the trash, walking up and down the stairs with heavy loads, and just trying to keep up with the kids or friends during play and exercise can exert and strain the body in detrimental ways.

By developing functional strength, the strength that comes from performing tasks that closely mimic life activities, you can restore your strength, energy, flexibility, and help resolve chronic pain and fatigue. Functional training gives you a foundation of strength and stability that can more fully support your joints through a full range of motion as you go through your daily routine.

Combining functional strength training with cardiovascular conditioning and healthy diet is the foundation for an enjoyable existence. Learning how to incorporate these aspects of fitness into your weekly routine will have a positive effect on your strength, energy levels, body composition, and general sense of well-being.

Sara’s Qualifications:
Education:

• MS in Biochemistry and Molecular Biology, Georgetown University, May 1999
• BA in Biological Sciences, St. Mary’s College of Maryland, May 1995

Work Experience:

June 1999-October 2001 Triangle Pharmaceuticals
Durham, NC
Research Scientist II
Performed HIV drug research, and supervised lab assistants.

June 1995-April 1999 Georgetown University
Washington, DC
Research Scientist
Performed breast cancer research, and supervised work study students and lab assistants.

Publications

S. Jenkins, Hanfelt, J., Redington, M., Siddle, K., Leek, R., Harris, A., and Ellis, M. “Insulin-like growth factors in human breast cancer” Breast Cancer Research and Treatment Special Issue. 1997

A. Oates, Schumaker, L., Jenkins, S., Pearce, A., DaCosta, S., Arun, B., Ellis, M., “The mannose-6-phosphate/insulin-like growth factor 2 receptor, a putative breast tumor suppressor gene” Breast Cancer Research and Treatment. 47: 269-281, 1998

CrossFitters, Wrestlers, and Grapplers, grab yourself a new CrossFit-SWAT t-shirt while your size is available.  We have both men’s and womens styles.   Come in and check them out!

The CrossFit-SWAT logo is on the outside, and the Vortex Fuel Saver by Creative Hybrid Solutions is on the inside!  The Vortex Fuel Saver (VFS) system is the 22nd Century engine technology that saves fuel, increases performance, and most importantly reduces emissions.  CrossFit-SWAT is keeping it Green!  Visit their website for more details…www.VortexFuelSaver.com.

Hey every one!  Get all the kids off the couch, off the computer and ready to move!  CrossFit-SWAT Kids is up and running…and squatting…and pushing-up…and running some more!   Saturdays at 12:30 right after the adult morning sessions.  Its a great opportunity for parents and kids to get fit together!  Tell your friends to come in for a free workout this Saturday and bring their kids for a free CrossFit-SWAT Kids workout.  Go SWAT Kids!

Rob will be traveling to California for CrossFit Kids Certification.  Therefore, we will only be able to offer the morning and evening sessions on Thursday (Aug 28), no lunch or afternoon sessions.  On Friday (Aug 29), we will be closed.  No change to the Saturday (Aug 30) schedule.  We will also be closed on Monday (Sep 1) for Labor Day.  Rob also returns on Monday.  Again, we are closed on Friday and Monday.  Limited sessions (morning and evening only) on Thursday.  We thank you for your patience and are pleased with the opportunity to enhance your training with this additional service.

Check out the schedule.  We are opening a bit earlier and staying a bit later…Just can’t get enough!

We are back to swinging those KettleBells!  Class starts tomarrow at 6:45pm. First class is free so bring a friend for a high impact full body workout.  See you there!