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tee shirts

  • 080
    Our new tee shirts are in. Black long sleeved with blue lettering. Our athletes $15 others $20

Photo Albums

Your work out is our warm up!

  • Your work out is our warm up
    CrossFit training requires less equipment but considerable expertise on the part of trainers/coaches. Workouts of the day (WOD) are constantly varied. The intensity and type of exercise is adapted to each individual’s current fitness level. We train for total body movement that: 1. engage and recruit multiple muscle groups simultaneously 2. use intervals to exercise the body’s metabolic engines (cardio) 3. utilize body weight, free weights, medicine balls, jump ropes, plyo boxes, kettlebells, etc. 4. can be performed in an effective and timely manner We measure performance of workouts not weight gain/loss. Frequency, round/circuit times, pounds moved, rest periods taken and intensity are all recorded. This information is your personal motivational tool for your next attempt when benchmark workouts are revisited. Weight and body measurements are discouraging and often irresponsible gauges of fitness capacity. We do not administer them. We do not subscribe to weight loss or improved body image as sufficient goals. We see them as healthy by-products of being CrossFit. Training takes place in small groups. Group training offers a high level of personal attention with the addition of positive peer influence. Natural camaraderie, competition and fun of sport yield an intensity that is unparalleled and cannot be experienced in one-on-one training. You are motivated to push harder in a group dynamic. Private and semi-private training is available by request.

How do I get "Crossfit"

World Class Fitness

  • World Class Fitness
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports

Crossfit Journal

Special Events

Don't workout with strangers

  • post from our friend at Crossfit Invictus C.J. Martin
    Don’t Workout With Strangers
Written by C.J. Martin Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible. Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, CrossFit Invictus is the place for you. One of our taglines and objectives at CrossFit Invictus is “Building Communities,” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more. For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.

Food buying club

Clean food available thru local buying clubs
NATURAL SYSTEMS FOOD BUYING CLUB,  Delivery: every 4weeks  to the St Michaels Library.  Supplier: United Natural Foods, supplies everything you'd find in grocery or at Railway Market at a significant savings. No minimum order and no obligation to order every month. To learn more contact Kate at katerichardsflyhigh@verizon.net

FRESH PASTURED DAIRY AND CLEAN PASTURED MEATS, Delivery: every 2weeks in Easton, also a drop site in Cambridge and Kent Island.  Supplier: a cooperative of farms in PA, supplies cow and goat milk, cream, yogurt, whey, wonderful cheeses, meat and more. Minimum order 25$  To learn more contact  Beth at intowinter@hotmail.com

Share recipes, talk about food and buying clubs at yahoo group:  naturalsystemsconnection (no spaces)

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