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Goals of February Programming

2/14/2020

Upcoming Events
Paramount Lifting Meet
February 8th

Amanda B & Coach Ben are participating in the Paramount Lifting meet in Seattle! Come on
out and cheer on our CrossFit Lacey Athletes!

CrossFit Level 1
February 8-9
Our very own Coach’s Kimberly and Devin are going for their CrossFit Level 1. Next time
you see them, wish them luck!

Oregon’s Strongest Man and Woman Competition
February 22nd @ The War Room PNW

Interested in trying out a Strongman competition? Well this is your chance! There is a train up every Sunday at 8am where we go over the movement and standards for the competition and finish with a Strongman styled WOD. If you are interested contact Coach Anna.

Goals of February Programming
LOOK GOOD NAKED!

Community
Happy Birthday!
Teresa W. (2/3)
Karen A. (2/7)
Marjorie C. (2/9)
Michael L. (2/8)
Monica J. (2/9)
Joey J. (2/9)
Courtney A. (2/12)
Shiloh B. (2/15)
Charles S. (2/19)
Michael R. (2/19)
Ashley L. (2/20)
Joe B. (2/22)
Amy R. (2/22)
Ismael C. (2/24)
Barbara O. (2/25)
Neena M. (2/25)

Announcements
American Muscle Barbell Club
When: Mondays, Wednesdays, Thursdays at 10:30am & 6:30pm + Saturdays at 0900am.
For who: The barbell club at Training Day is a lot more than just doing the Olympic Lifts (the
Clean & Jerk and Snatch.) This is an awesome class to build strength with percentage
based programming, skill/ accessory work, and phenomenal coaching. Come check out a
class and see what the hype is all about!

Gear Store
The gear store is open until February 6th at midnight! Hurry and get your orders in by going
to CrossFitLacey.com and click on the link that says “GEAR.”

Coaches Workshop
Did you know that your coaches meet regularly as a team for “Coaches Workshops,” where
we have collaborative, continued education in all aspects of coaching. We also discuss
athletes coming back from injuries, surgeries, or any other important information to make
sure that everyone is getting proper attention and scaling. Be sure that if you are working
through injuries (old or new) to keep your coaches in the loop so that as a team we have a
plan for you!

Recognition
Check out the latest podcasts from last month! Including our newest podcast interviewing
our in house massage therapist Karen Wakefield of Hand Sanity!
#CrossfitLaceyTrainingDay

19 Comments

Goals of December Programming

12/5/2019

12 Comments

Goals of December Programming

Get ready! Next we will be testing our Clean & Jerk 1 rep max! This month we are focusing
on building unilateral strength, balance, midline strength and awareness! You will be seeing
a lot of barbell cycling and high rep barbell movements, so GET READY!

Christmas Eve AM classes ONLY
Christmas Eve CLOSED
New Year’s Eve no 6:30 pm class
New Year’s Day CLOSED*

Upcoming Events

Training Day Holiday Party
December 7th @ Amy King’s BARN!

Join us for a country Christmas in a cozy barn! There will be a beer and wine! Boka Island food truck (SO GOOD) and a live DJ. Tickets are $15 a person which includes beer/wine and fun door prizes! Get ready to dance the night away! It’s not too late to purchase tickets. Email Melissa at [email protected] if you would like to get on the party train! The address to the barn is 5521 Hawks Prairie Rd NE, Olympia, 98516. Please be sure to have a plan for a safe ride home. Drinking and driving is NOT COOL!

Foundations
Saturday, December 21st 12pm-2pm

This class is recommended for anyone new to CrossFit. In this 2 hour session, we breakdown all the primary movements we do in CrossFit and get you prepped for regular classes so that you can come to class feeling confident! We keep this class small so that each athlete can get the most out of it. Email [email protected] for more information or to reserve a spot! Space is limited!

Chaos in the Capital
Male/Female Teams of 2
January 25th (scaled) and January 26th (rx)

Registration is live! You can find the event page on Facebook under Chaos in the Capital.

Oregon’s Strongest Man and Woman Competition
February 22nd @ The War Room PNW

Interested in trying out a Strongman competition? Well this is your chance! There is a train up every Sunday at 8am where we go over the movement and standards for the competition and finish with a Strongman styled WOD. If you are interested contact Coach Anna.

Community

Happy Birthday!

Angela K. (12/1)
Amber S. (12/2)
Jamie C. (12/2)
Mike D. (12/2)
Katie R. (12/4)
Angela G. (12/11)
Curtis P. (12/11)
Mikhail G. (12/12)
Angelina H. (12/12)
Alex C. (12/13)
Andrew E. (12/15)
Diana S. (12/17)
Kara L. (12/19)
Jessica N. (12/27)
Robert R. (12/31)

New Class! Reclaim with Coach Julie
When: Tuesdays, Wednesday, and Friday at 5:30pm.
For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life. To sign up or for more information, contact Coach Julie at
[email protected]

NEW CLASS TIMES!
You asked and we heard you Sharks! There will now be new Tuesday morning classes! 5 & 6am! The new early morning class schedule is Mon-Wed 5:00 and 6:00am and Thurs-Fri 5:30am.

AMERICAN MUSCLE BARBELL CLUB at CrossFit Lacey
Did you know that CrossFit Lacey is part of the Global Barbell club, American Muscle Weightlifting.
We offer classes Monday/Wed/Thursday at 10:30am and 6:30pm and Saturdays at 9:00am. All of our programming is written specifically for our athletes by David Fleming (US Olympic Team Coach) and Jared Fleming (multiple National title holder). All of our coaches are USAW certified and their primary goal is to help athletes improve their strength and technique in the Clean & Jerk and Snatch. You can add barbell to your
membership for just $35 a month and include this class into your regular CrossFit training schedule!

Recognition

Check out the latest podcasts from last month! Including our newest podcast interviewing our new Coach Kara!

#CrossfitLaceyTrainingDay

Spotify

Anchor

12 Comments

Goals of November Programming

11/23/2019

11 Comments

Goals of November Programming

Through the month of November, we will be breaking down the Clean & Jerk and all of its all of its components with a focus on technique and building strength. All this work will build us up to testing our 1rep max.

*CLOSED FOR THANKSGIVING November 28-29th*

Upcoming Events

Annual Holiday Party (21+)
December 7th: 6:30-10:30pm

We are so excited to celebrate another holiday season with the best community! This year the party will be in our very own Amy King’s barn! We will have beer, wine and soft drinks! Boka Island food truck will be on-site AND a live DJ so we can dance the night away! Tickets are $15/person which will include beer/wine and fun door prizes! Please purchase your tickets by November 15th! Attire: dress grown up & sexy but warm!

Community
Happy Birthday!

Diana S. (12/17) Kara L. (12/19) Pearlita P. (12/22) Brad H. (12/22) Nani N. (12/23) Jessica N. (12/27)

New Class! Reclaim with Coach Julie

When: Tuesdays, Wednesday, and Friday at 5:30pm.

For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life.

How to sign up: Contact Coach Julie @ [email protected]

Recognition
CFL Happy Hour

Check our new internal podcasts where we highlight our coaches and community members! You can find our podcast station on Spotify under CFL Happy Hour!

Congratulations to Coach Ronnie!

Our very own janitor took GOLD at the American Masters Weightlifting Championship! His total could qualify him for to compete in Worlds, which will take place in Germany in August 2020! Keep leading from the front Ronnie!

11 Comments

Goals of November Programming

11/23/2019

12 Comments

Hi guys! Last cycle got us comfortable upside down and on the rings! We wrapped it all up with a 1RM Snatch! (Congratulations to everyone who PRed!) You will now see a focus on our Clean and Jerk. Through the month of November and into December, we will be breaking down the clean and its all of its components and working to build sound technique and strength with the movements. All this work will culminate and at the end of the cycle, we will test our 1RM C&J!

*8:30, 9:30 &10:30am classes ONLY on November 11th*
*CLOSED FOR THANKSGIVING November 28-29th*

Upcoming Events

Friday Night Lights!
November 8th PM Classes

Come celebrate the last open workout of the year Friday night lights style. THEME: American AF! Dress in patriotic attire, BYOB, and bring a snack to share. Best dressed will win a Training Day shirt or Tank. We will be on a regular class schedule but will be running workouts in heats. For fun, we will be judging each other (basically just counting your reps for you). This is a fun way to bring the community together and celebrate all the hard we put into our fitness. Come to workout, and hangout!

American Muscle Weightlifting Camp with Jared Fleming!
November 9-10th

Looking to improve your Snatch & Clean+Jerk?! Well look no further this two day camp will be hosted at CrossFit Lacey by 2x National Champion, 3x World Team member, and head coach – Jared Fleming! This camp will be limited to 20 attendees, so sign up fast! For more information click here!

Veterans Day Workout - Three Wise Men
November 11th (0830, 0930, 1030 Classes ONLY)

On Veterans Day we will come together to honour the lives of three brothers, Jeremy Wise, Ben, Wise, and Beau Wise (aka The Three Wise Men). The three brothers served over 1,600 days in Iraq & Afghanistan. A suicide bomber in Afghanistan killed Jeremy on December 30, 2009. Then just two years later, Ben was killed in a firefight in Afghanistan. Beau Wise is still on active duty in the United States Marine Corps.

Foundations
November 21st: 6-8:30pm

Interested in trying out CrossFit? Come join us for a two hour on-boarding class! Email [email protected] for more information!

Flex Fuel Nutrition Workshop
November 14th: 6:30pm

Flex Fuel is coming to CF Lacey to do a free workshop for all members AND non-members. They will be there to give a basic overview on how to eat well for life in a manageable way. Learn the importance of nutrition and how it supports training and recovery, what goes into dieting, macros/micros, calories. To learn more information click here!

Annual Holiday Party (21+)
December 7th: 6:30-10:30pm

We are so excited to celebrate another holiday season with the best community! This year the party will be at our very own Amy King’s barn! There will be a keg, beer, and wine! Boka Island food truck AND a live DJ so we can dance the night away! Tickets are $15/person which will include beer/wine and fun door prizes! Please purchase your tickets by November 15th! Attire: dress grown & sexy but warm!

Community

Happy Birthday!

Kristine B. (11/3)
Jason M. (11/6)
Ashley S. (11/7)
Marie R. (11/8)
Meredith M. (11/8)
Isabelle M. (11/8)
Matthew P. (11/10)
Alice T. (11/13)
Jakenzie P. (11/14)
Myrna K. (11/14)

New Class! Reclaim with Coach Julie

When: Tuesdays, Wednesday, and Friday at 5:30pm.

For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life.

How to sign up: Contact Coach Julie @ [email protected]

Recognition
CFL Happy Hour
Check our new internal podcasts where we highlight our coaches and community members!
Listen here!

Congratulations to Damon M, Coach Kimberly L, and Angela G! These guys competed in Armor Open Lifting Competition! They all did amazing and were incredible to watch Angela place 2nd in her division!

12 Comments

Mid-October Update!

10/18/2019

25 Comments

Goals of October Programming
This month we are finishing up our gymnastic and strength cycle. Congrats on all the snatch PRs! Hopefully, all of you are feeling more comfortable on the rings AND upside down.

*NO CLASSES 5:30 & 6:30pm October 31st*

Upcoming Events

Foundations
October 17th: 6-8:30pm

Interested in trying out CrossFit? Come join us for a two-hour on-boarding class! Email [email protected] for more information!

CrossFit Open
Oct 10 – Nov 11th

The CrossFit Games Open is the largest fitness competition on earth and an exciting showcase of the CrossFit community. Athletes all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await!

More information on how the years Open will be run will be coming in the following weeks. To sign up for the Open click here.

Armor Open Olympic Lifting Competition Barbell For Boobs
October 26th

Thinking about doing a Weightlifting competition? Try out this great event! For more information: click here.

Barbell For Boobs @ Crossfit Ingenuity
Oct 19th
Every October CrossFit Ingenuity has a fundraiser for the Barbells for Boobs organization which helps redefine the standard of care in breast health and improve quality of life post-diagnosis through fitness. Every donation, large or small, makes a difference! Come out and compete! Sign up here!

American Muscle Weightlifting Camp with Jared Fleming!
November 9-10th

Looking to improve your Snatch & Clean+Jerk?! Well look no further this two-day camp will be hosted at CrossFit Lacey by 2x National Champion, 3x World Team member, and head coach – Jared Fleming! This camp will be limited to 20 attendees, so sign up fast! For more information click here!

Training Day Holiday Party
December 7th at Amy King’s BARN!
Join us for a country Christmas in a cozy barn! There will be a keg, beer, and wine! Boka Island food truck (SO GOOD) and a live DJ. Tickets are $15 a person which includes beer/wine and fun door prizes! Please purchase tickets by November 15th. Get ready to dance the night away!

Community

Happy Birthday!

Jude T (10/16)
Melody A (10/16)
Kaden L (10/16)
Bernie V (10/16)
Autumn C (10/17)
Kiyomi K (10/17)
Haleigh R (10/24)
Kaylyn M (10/26)
Thomas H (10/27)
Ashley W (10/28)

New Class! Reclaim with Coach Julie

When: Tuesdays, Wednesdays, and Friday at 5:30 pm.

For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands-on and specialized based on each athlete's current fitness level and stage of life.

How to sign up: Contact Coach Julie @ [email protected]

VOLUNTEER OPPORTUNITY

CFL is partners with two local schools Mountain View Elementary and Timberland High School and they need our help!

Mountain View is a title one school and is looking for volunteers to do a lunch buddy program. Teachers identify students that are in need of a strong role model. They are seeking volunteers that are willing to come eat lunch with these awesome kids once a week and are committed to do so until January!

There is another classroom is looking for people in our community that are willing to come and talk with them to share their profession and share with the kids what you do for a living, the tools you use in your job, how your job connects to the local community and how you become the professional that you are.

For more information please email: [email protected]

Recognition
Athlete(s) of the Month!
Clint & April Farina

Clint and April have only been with CFL since August but they have already made such a positive impact on the gym! Both have amazing attitudes and Clint immediately stepped up and filled in for a team that needed a partner at Oly Luve! If you see these guys in class make sure you go introduce yourself! We are so happy to have you both.

What made you choose CrossFit Lacey?
- April and I were going to a regular gym and got bored of the same workouts every day. It was her idea to look into CrossFit. We did a quick google search and found a few gyms in the area. We checked out one but didn’t get a good vibe. We saw that CFL was nearby and decided to check it out. Immediately walking in the door we could tell it was very family oriented. Melissa greeted us with open arms. Gave us a quick rundown then we were back the next day going at it lol.
What is your favorite part about CFL?
- For both of us we’d have to say the best part of CFL is the people and the community. We had just moved to Olympia from TX, and knew absolutely no one. From the day we started going to the classes it felt like home. Good people awesome atmosphere.
What impact has CrossFit had on your life?
- For the short time we’ve been coming to CFL we’ve both have seen changes physically and mentally. We both feel like healthier versions of ourselves. And we’ve already made some good memories and friendships from the anniversary party to the oly love competition. We both are looking forward to grow with CFL.

#CrossfitLaceyTrainingDay

25 Comments

October Updates!

10/4/2019

14 Comments

Goals of October Programming
This month we are finishing up our gymnastic and strength cycle. You will see a 1 rep max snatch coming up towards the end of the month! Hopefully all of you are feeling more comfortable on the rings AND upside down.

*Normal hours on Columbus Day*
*NO CLASSES 5:30 & 6:30pm October 31st*

Upcoming Events

Foundations
October 17th: 6-8:30pm

Interested in trying out CrossFit? Come join us for a two hour on-boarding class! Email [email protected] for more information!

CrossFit Open
Oct 10 – Nov 11th

The CrossFit Games Open is the largest fitness competition on earth and an exciting showcase of the CrossFit community. Athletes all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await!

More information on how the years Open will be run will be coming in the following weeks. To sign up for the Open click here.

Ladies Night In
Recipe Swap and Clothing Exchange!
October 13th: 4:30-6:30pm

This night will be all about the LADIES! Please bring your favorite dish to share! Clothes (gym or other) that you would like to give away, trade, or sell. If you have a special product that you make and would love to share with the community please do so!

The Bod Pod
Body Fat Testing at CrossFit Lacey
October 15th from 5:30am to 8:00pm
http://www.bodyfattest.com/

Armor Open Olympic Lifting Competition
October 26th

Thinking about doing a Weightlifting competition? Try out this great event! For more information: click here.

American Muscle Weightlifting Camp with Jared Fleming!
November 9-10th

Looking to improve your Snatch & Clean+Jerk?! Well look no further! This two-day camp will be hosted at CrossFit Lacey by 2x National Champion, 3x World Team member, and head coach – Jared Fleming! This camp will be limited to 20 attendees, so sign up fast! For more information click here!

Training Day Holiday Party
Saturday, December 7th
More details coming, stay tuned…

Community

Happy Birthday!

Trisha L (10/4)
Raynie E (10/5)
Noah M (10/5)
Kimberly W (10/5)
Leesha M (10/7)
Sarah G (10/8)
Anna A 10/8)
Jeff F (10/8)
Marla P (10/10)
Lily S (10/11)
Kristy S (10/12)
Chris R (10/15)

New Class! Reclaim with Coach Julie

When: Tuesdays, Wednesdays, and Friday at 5:30pm.

For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life.

How to sign up: Contact Coach Julie @ [email protected]

VOLUNTEER OPPORTUNITY

CFL is partners with two local schools Mountain View Elementary and Timberland High School and they need our help!

Mountain View is a title one school and is looking for volunteers to do a lunch buddy program. Teachers identify students that are in need of a strong role model. They are seeking volunteers that are willing to come eat lunch with these awesome kids once a week and are committed to do so until January!

There is another classroom is looking for people in our community that are willing to come and talk with them to share their profession and share with the kids what you do for a living, the tools you use in your job, how your job connects to the local community and how you become the professional that you are.

For more information please email: [email protected]

Recognition
Big Farewell to Maria Holder!
Maria has only been with our gym for a short while but she has absolutely left an impact on this gym. I asked Maria some questions and this was by far my favorite answer. We will miss you!

What is your favorite thing about CrossFit Lacey?
So many things! Initially the welcoming supportive attitude not only from Melissa but from ALL the coaches and trainers. Even in the beginning when I was just learning and trying to figure out what the heck a snatch from the high hang meant, no one was critical or judgmental when I asked what I felt was probably a stupid question. I was welcomed, trained and coached at my exact fitness level and knowledge level……. or lack thereof. Also, the programming is outstanding and when you show up you can tell that a lot of time, energy and planning is put into the programming which is something I didn’t have when I started CrossFit. Finally, the BARBELL classes! Wow, I learned so much from the Barbell classes! When I started CrossFit, I was scared of the Barbell and avoided those techniques and would use dumbbells or really anything besides the barbell. I was scared of hurting myself or falling or just making a damn fool of myself. Barbell helped me with techniques and form and lots of one on one training. I now no longer fear the barbell! I am definitely still learning and have a long way to go but I know the Barbell classes helped me get stronger and overcome my fears.

THANK YOU TO ALL THE VOLUNTEERS FOR OLY LUVE!
We raised over $10,000 dollars for Seattle Children’s Hospital!!!

#CrossfitLaceyTrainingDa

14 Comments

September Updates 16th-30th!

9/20/2019

113 Comments

Goals of September Programming

I hope everyone has been seeing massive improvements in their Handstand walks, Pull-Ups, and Muscle Ups! We are SO excited to see you guys getting upside down for the first time and getting more and more comfortable on the rings! Like last week we will continue to see a lot of snatching from the hang & a lot of accessory work to help improve in our overhead position. #StrengthCyclesAreMyFavorite

Upcoming Events

Foundations
September 19th: 6-8:30pm

Interested in trying out CrossFit? Come join us for a two-hour onboarding class!

Oly Luve Competition
September 28th

Every year, one day, spread the luve. This event helps raise money for childhood cancer research through Seattle Children's Hospital. Teams of 2 males & 2 females! RX & Scaled divisions! For more information check out Oly Luve website and to register for the competition: click here.

CrossFit Open
Oct 10 – Nov 11th

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Athletes all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await!

More information on how the years Open will be run will be coming in the following weeks. To sign up for the Open click here.

Ladies Night In
Recipe Swap and Clothing Exchange!
October 13th: 4:30-6:30pm

This night will be all about the LADIES! Please bring your favorite dish to share! Clothes (gym or other) that you would like to give away, trade, or sell. If you have a special product that you make and would love to share with the community please do so!

Armor Open Olympic Lifting Competition
October 26th

Thinking about doing a Weightlifting competition? Try out this great event! For more information: click here.

American Muscle Weightlifting Camp with Jared Fleming!
November 9-10th

Looking to improve your Snatch & Clean+Jerk?! Well look no further this two-day camp will be hosted at CrossFit Lacey by 2x National Champion, 3x World Team member, and head coach – Jared Fleming! This camp will be limited to 20 attendees, so sign up fast! For more information click here!

Community

Happy Birthday!

Liberty Ryder (9/18)
Cameron Comfort (9/18)
Marcella Ehret (9/20)
Chris Johns (9/20)
George Servino (9/20)
Heather Clark (9/21)
Monique Clark (9/21)
Majar-Likha Ignacio (9/23)
Patrice Madrid (9-23)
Joe Deshazer (9/24)
Laurel Snook (9/25)
Heather Manuel (9/25)
Grace Utto-Galarneau (9/26)
Candice Ball (9/27)
Min Kim (9/27)
Kenda McClimon (9/28)
Isaiah Utto-Galarneau (9/29)

New Class! Reclaim with Coach Julie

When: Starting in September Tuesdays, Wednesday, and Friday at 5:30 pm.

For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life.

How to sign up: Contact Coach Julie @ [email protected]

VOLUNTEER OPPORTUNITY

CFL is partners with two local schools Mountain View Elementary and Timberland High School and they need our help!

Mountain View is a title one school and is looking for volunteers to do a lunch buddy program. Teachers identify students that are in need of a strong role model. They are seeking volunteers that are willing to come to eat lunch with these awesome kids once a week and are committed to do so until January!

There is another classroom is looking for people in our community that are willing to come and talk with them to share their profession and share with the kids what you do for a living, the tools you use in your job, how your job connects to the local community and how you become the professional that you are.

For more information please email: [email protected]

Recognition
Athlete of the Month: Grace Utto-Galarneau!

#CrossfitLaceyTrainingDay

113 Comments

CrossFit Lacey Updates September

9/7/2019

226 Comments

Goals of September Programming

So as you have noticed the past 4 weeks we have been working on a bunch of strict work in the Handstand Walk and strict Pull-ups & Muscle Ups. This is all to build a strong foundation in these movements! You will also continue to see an emphasis on Olympic Lifts! Time to get strong!

Upcoming Events

Foundations
September 19: 6-8:30pm

Interested in trying out CrossFit? Come join us for a two-hour on-boarding class!

Oly Luve Competition
September 28th, 2019

Every year, one day, spread the luve. This event helps raise money for childhood cancer research through Seattle Children's Hospital. Teams of 2 males & 2 females! RX & Scaled divisions! For more information check out Oly Luve website and to register for the competition: click here

Armor Open Olympic Lifting Competition
October 26th

Thinking about doing a Weightlifting competition? Try out this great event!
For more information: click here

Community
Happy Birthday!
Kennan Devlin (9/1)
Adam Tumblin (9/6)
Carriann Hadland (9/7)
Heidi Wezenberg (9/7)
Heather Cruz (9/8)
Jared Brose (9/9)
Charles Beal (9/10)
Michael Mahlon (9/11)
Karli Landwehrle (9/11)
Rebecca Redding (9/11)
Krystal Onyema (9/14)

Recognition
5th Year Anniversary!
Thank you to everyone that came out to celebrate the gym's 5th anniversary! Here is to the next 5 years!

Best of the West
Congratulations to the athletes who competed in the Best of the West! Way to represent the gym!

226 Comments

CrossFit Lacey Updates

8/20/2019

285 Comments

Thank you to Anna Aceto for writing this blog over at https://avaceto.wixsite.com/website

Goals of August Programming

Watch out for the next 12 weeks we are getting STRONG this cycle. Be prepared to see a big focus on Olympic Lifts (Snatch & Clean+Jerk.) We will also be focusing on getting GYMNASTY with the development of the Pull Ups, Handstand work, & Strict Ring Muscle Ups.
Coach Kimberly with athlete Sunny at Barbell

Upcoming Events

5 Year Anniversary Party
August 31st, 2019 10am

Come celebrate the 5th anniversary of our wonderful gym CrossFit Lacey! We will do a throwback workout for the morning classes and then hang out for some outdoor games, potluck, drinks, and family time!

Oly Luve Competition
September 28th, 2019

Every year, one day, spread the luve. This event helps raise money for childhood cancer research through Seattle Children Hospital. Teams of 2 males & 2 females! RX & Scaled divisions! For more information check out Oly Luve website and to register for the competition: click here

Community

Happy Birthday!

Korbin Fernald (8/18)
Chris Pfeiffer (8/19)
Benjamin Hlavaty (8/19)
Ashley Lewis (8/23)
Julie Hass (8/24)
Doug Johnson (8/25)
Juan Escobar (8/25)
Kalie Wiliams (8/25)
Evan Cowlin (8/26)
Ina Ziegler (8/27)
Monique Stevens (8/29)
Brittany Ruiz (8/29)

Calendar

August 22nd - Foundations 6pm

Interested in trying out cross-fit? Come join us for a two hour on-boarding class!

August 24-25th - Best of the West in Bend, Oregon

Wish the athletes competing good luck: Reid & Ismeal, Nicole & Audrey, Anna & Andrea!

October 26th - Armor Open Olympic Lifting Competition

Thinking about doing a Weightlifting competition? Try out this great event!
For more information: click here

Coming Soon: New Class! Reclaim with Coach Julie

When: Starting in September Tuesdays, Wednesday, and Friday at 5:30pm. For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life. How to sign up: Contact Coach Julie @ [email protected]

#CrossfitLaceyTrainingDay

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What Does Family Mean To You?

6/23/2019

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Here at Crossfit Lacey we always put family first. We know that working out can be intimidating, and even more so when you are working out in front of other people you don't know. We pride ourselves on making a place where everyone feels safe and know they can grow to achieve their full potential.

Inclusivity
There are many different body types out there and all are welcome to come work out with us! There is never any body shaming here, only body positivity. We all try and push each other to be a better version of ourselves but we never push too far. We are all to get fit and find a community that accepts us, we strive to make sure everyone feels comfortable and safe while they workout. If you feel uncomfortable feel free to talk to any of us anytime, we are here to serve you!

Serving our community
One of our main goals when launching CrossFit Lacey was to serve the community around us. We offer many classes that give back to the community, including Reclaim, our class for women at any stage of motherhood who are looking to strengthen their core and find other mothers in the community. Our phenomenal child care services so parents can workout with ease knowing their child is safe, secure, and just in the other room. Or Fit Kids our program engaging the youth in our community to encourage them to work on their fitness levels. These are just a few of our classes and we offer many, many more.

A Family
Every single coach at CrossFit Lacey is passionate about what they do and bring vast experience in training, athletics, and understanding of body mechanics. It is our highest priority that our athletes are successfully reaching their personal fitness goals in a safe and effective manner. When you walk through the doors at CrossFit Lacey, you can expect to be met with awesome people and professional staff, that all truly care about you. The people who are in this gym together are more than just acquaintances. We are one big fitness family.
Come join our family and see all what you have been missing.

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