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Meet Courtney Bylin, one of our amazing Iron Bar athletes. Outside of the box, Courtney is the mother of two awesome little boys. Hadyn is 3 and Grayson just turned 10 months old. She spends most of her days coloring and playing with various trucks. Her husband is a firefighter for East Pierce Fire and Rescue so their schedules are very random. When time allows, she substitute teaches for Sumner School District and attends Greenriver in their Physical Therapy Assistant Program. Courtney is a tried and true cardio junkie! She loves to run, hike, bike and may be slightly addicted to Insanity videos. In the last three years, Courtney has completed 5 half marathons, 1 full marathon, and a half Iron Man Triathlon! Her goal is to complete a full Iron Man by Summer 2016 (WOW!!). To relax, she loves to cook and play in her garden with her boys. Courtney originally came to The Iron Bar to attempt to lose the 70 pounds she gained during pregnancy. She had a friend who did the trial period and spoke very highly of it. She had tried out various CrossFit boxes before and loved the workouts, but could never really say she loved the environment. The Iron Bar has far exceeded her expectations for providing a welcoming environment for all individuals at all different fitness levels. She said she has never felt uncomfortable or less important than any other athlete at The Iron Bar. Coming to the box has not only helped her to shed 58 pounds, but it has made her a better athlete. When she started coming in October she ran a 12 minute mile and is currently back down to a comfortable 8.5 minute mile. If Courtney could give a new member some advice, she says she would tell new members that it is never too early to start. No matter what your current fitness level is, The Iron Bar staff can help you accomplish your goals in a safe and caring environment. She says our bodies are capable of pretty amazing things and the staff here knows that, which is why they push you to better yourself both physically and socially! If you see Courtney around, give her a high five! Her positive attitude is inspirational and she’s just all-around pretty amazing!

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Congrats to our latest Fundamentals Graduates, Braidyn and Claudius! Braiden is one of our teens and likes to frequent our HIIT classes. When asked what she loves about The Iron Bar, she said she loves the community of people. Claudius loves that he gets to meet new people instead of sitting in front of a computer! Welcome to CrossFit, Braiden and Claudius!

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On Wednesday we had the honor of helping to celebrate Jame’s 37th birthday and while it’s Iron Bar tradition to do burpees on your birthday, we made a special exception just for James…. birthday bicep curls. Yep, that’s right, and Iron Bar first. Everyone grabbed a set of dumbbells and we celebrated with 37 (+ 1 for good luck) bicep curls by request from the birthday boy himself! Happy Birthday James!

Graham CrossFit shared a link on Facebook

Memorial Day is just around the corner and that means one thing…. The Iron Bar’s 7th Annual Murph workout! For the past 7 years we take time to honor all our veterans with a workout in honor of one special veteran, Michael Murphy, a navy seal killed while serving his country in Afghanistan on June 28, 2005. This year we are especially honored to be partnering with the JBLM chapter of Team RWB to invite any and all local veterans to participate with us. We will offer variations of the workout to meet all ability levels and encourage everyone to show their USA pride by wearing red, white, and blue. The mission of Team RWB is to enrich the lives of veterans by connecting them with their communities through fitness. The Iron Bar Gym is proud to invite all veterans to join us on this special day. Our Murph event is always free! Monday, May 25 10am and 11am start times. Contact the Front Desk to sign up for your start time. http://teamrwb.org/

Graham CrossFit shared an image on Facebook

Shelby joined us for her birthday. She spun the wheel for her birthday and she won: 200 m run, 10 man makers and 10 kb swings. It was a great day! Happy birthday Shelby!

Graham CrossFit shared an image on Facebook

We are excited to celebrate the 60 pounds Mike has lost since January 2015! He’s been consistently attending classes at least four days a week and his hard work shows! “I put off starting at The Iron Bar for a couple of years because I thought is was only for “in-shape” people or “athletes”. But now I know you can start at nothing! One of the first things that blew me away was how nice everyone was and that it was a completely supportive environment… nothing like I’d found at a regular gym. Before I started I didn’t have much confidence and lacked self-esteem but the support I’ve received from everyone and the fun workouts has kept me motivated and coming back. I’ve been in gyms before, but the atmosphere at The Iron Bar is easier to find motivation because of the people and the workouts. Now I have way more energy and I can run with my dog and not be winded. I am happier and in a consistently better mood and know I’m in better shape than anyone in my family! I started at The Iron Bar weighing 315 pounds and used to get cramps whenever I had to bend over to reach something. Now I can tie my shoes by bending over without ANY cramps! I’ve lost 60 pounds in the 6 months I’ve been at The Iron Bar and I look back at all the wasted years that I could’ve done the things I enjoyed. I would tell anyone considering The Iron Bar… Just Do It. I wish I had done it earlier. I used to swim and now I can see that within the next 12 months I’ll be back in my swimsuit.” We are so proud of you, Mike, and all you have accomplished in the short amount of time here and cannot wait to see what the future holds for you and your fitness. We love the energy, motivation, and fun energy you bring to the class!

Graham CrossFit shared an image on Facebook

Are you ready for a change, just in time for summer? If so, please join us for our next Iron Nutrition Challenge! This six-week challenge will focus on “Navigating Life” with healthy eating habits. We will focus on clean eating, elimination of problem foods, as well as the challenges that can come along with making healthy dietary changes. Please ask a coach if you have any questions regarding the challenge and get your name on the sign up sheet today! We can’t wait to help you move toward a more healthier you!!

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Congratulations to our latest Fundamentals Graduates, DeWayne, Jennifer, Micah, and Payton! We can’t wait to have you join our CrossFit classes!

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General Information

NameGraham CrossFit
OwnerDiana Shaw
Websitewww.grahamcrossfit.com
Phone(253) 271-7188
Emaildiana@grahamcrossfit.com
Address16719 110th Ave E
Puyallup, WA 98374

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CrossFit Reston posted on Facebook

Happy Birthday to Reid!!!! 44 it's a great number for burpees!!!

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31 Heroes is this Saturday at CrossFit Adaptation! Come and join us for a great workout honoring the 31 who made the ultimate sacrifice on August 6, 2011. There’s still plenty of time to sign up. Register on 31 Heroes website and then sign up for a heat on our Google doc. Full details and registration instructions on our event page here: https://www.facebook.com/events/1446150175693540/

Jan Dayleg published the post Reality Bites (So Stop Complaining) on Tabata Times
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
[pullquote align="right"][I]f you decided to commit to this regimen, this program, this coach, it...
Jan Dayleg published the post Reality Bites (So Stop Complaining) on
[pullquote align="right"][I]f you decided to commit to this regimen, this program, this coach, it...
Jan Dayleg published the post Reality Bites (So Stop Complaining) on
[pullquote align="right"][I]f you decided to commit to this regimen, this program, this coach, it...
Jan Dayleg published the post Reality Bites (So Stop Complaining) on
[pullquote align="right"][I]f you decided to commit to this regimen, this program, this coach, it...
Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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Jan Dayleg published the post Reality Bites (So Stop Complaining) on
[pullquote align="right"][I]f you decided to commit to this regimen, this program, this coach, it...
Jan Dayleg published the post Reality Bites (So Stop Complaining) on
[pullquote align="right"][I]f you decided to commit to this regimen, this program, this coach, it...
Jan Dayleg published the post Reality Bites (So Stop Complaining) on
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kakinda posted on CrossFit CSA
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7-27-15

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CrossFit Adaptation posted on Facebook

31 Heroes is this Saturday! Have you signed up yet? Come join us for a partner workout, food, beer, and fun! https://www.facebook.com/events/1446150175693540/

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Happy Tuesday PCF!

Michael Ray published the post Programming for the "Unbalanced Human" on
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Tuesday 7/28/15 1. EMOM x 5 2 hang snatch (Starting at 50%, finishing at 80%) Rest 2 mins 2. EMOM x 5 2 hang snatch (Starting at 60%, finish at 85% or above) 3. 3 rounds for time: 15 ring dips 15 bent rows 135/95 50 double unders

CrossFit Focus shared an image on Facebook

Focus Spotlight: Pittsburgh's fittest couple

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Starting Monday August 3rd we will be offering a New Class! It will be 1 hour Interval Circuit Training Class targeted at Fat Loss and basic Strength and Power Movements. It will be a Fast Paced Workout that will be as hard or easy as you make it on yourself, it’s for beginners as well as advanced athletes. We are opening this class to non-members for only $10 a class! Please spread the word if you know anyone who you think might be interested! For our current members it will be Free for Unlimited Members and it will count as 1 of your classes for 2x a week members. *This class will replace the 5:30pm CrossFit Class on Tuesday & Thrusday. The Monday & Wednesday 5:30pm class will still be active.

Compound CrossFit shared a link on Facebook

Gym will be closed this Saturday, August 1st as we will be participating in the 31 Heroes Main Event WOD at Town Point Park in Norfolk - so if you want to workout - please get registered and come out and join us! Or just stop by and show your support as the community comes together to wod for a great cause!

CrossFit Chesapeake posted an article
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CrossFit Rosslyn shared a link on Facebook

Skill Kipping pull-up Butterfly pull-up WOD 2 RDs for time of: RX: 50 Pull-ups 75 Sit-ups 50 OH Squats (75#/45#) 75 DUs L2: 50 Band Pull-ups 75 Sit-ups 50 OH Squats (65#/35#) 75 DUs L3: 50 Jumping Pull-ups 75 Sit-ups 50 OH Squats (45#/25#) 300 JR http://crossfitrosslyn.com/tuesday-72814/

CrossFit Rosslyn posted an article
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CrossFit Wake Forest posted on Facebook

7/28/2015 WOD: Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. Then: Complete as many rounds as possible in 10 mins of: Run, 200 m 10 Double Unders 5 Dumbbell Shoulder Press

CrossFit Center City shared a link on Facebook

Take a look at what's coming for the next 15 weeks! #poweredbyperrin

CrossFit Iron City posted an article
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The next 4 week cycle of Barbell Club will begin on Tuesday, August 4th at CFML. Sign ups are open and it's first come, first serve. Hurry and get your emails over to jenn@crossfitmainline.com to secure your spot. Only 8 members in each class time are permitted (5:30pm or 6:30pm at CFML on Tuesday AND Thursdays)

CrossFit Shadyside posted on Facebook

Tuesday 7.28.15 Warm up: 3 rounds for quality (15 minutes max) 200m run 10 beat swings, rings or bar 6 Turkish get ups (3 each arm) 10 GHD WOD: 7 rounds for time (40 minute cap) 50 foot handstand walk (20 shoulder taps on wall, 20 shoulder taps off box-alternating... 20 total) 14 ohs, 115/75 (55% Snatch) 7 hang power snatch, 115/75 Rest 1:1 Remaining time: Core series: 10 v-ups 20 tuck crunches 30 hollow body rocks

CrossFit Advance shared an image on Facebook

Starting Monday August 3rd we will be offering a New Class! It will be 1 hour Interval Circuit Training Class targeted at Fat Loss and basic Strength and Power Movements. It will be a Fast Paced Workout that will be as hard or easy as you make it on yourself, it’s for beginners as well as advanced athletes. We are opening this class to non-members for only $10 a class! Please spread the word if you know anyone who you think might be interested! For our current members it will be Free for Unlimited Members and it will count as 1 of your classes for 2x a week members. *This class will replace the 5:30pm CrossFit Class on Tuesday & Thrusday. The Monday & Wednesday 5:30pm class will still be active.

CrossFit Wilmington shared an image on Facebook

These guys... We are so proud of the CFW 2015 CrossFit Games athletes... they went head to head with the best and laid all out earning them the 36th most fit team and the 17th most fit masters 45-49 woman in the world! Dawn Hutchison, Caleb Martin, Amanda Welliver, Joe Welliver, Jordan Adcock, Kyle Montgomery, Leilani Tootoo Balaban Competitive Edge Performance, Generation UCAN #17in15 #CFWStrong #CompEDGE #GenerationUCAN

sarahwilliams published the post Myths about Bodyweight Training on
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josho25 published the post My Success on
What does success look like to you? Does it happen easily or with a lot of hard work and some...
CrossFit King of Prussia shared an image on Facebook

Ahead of the times! We've had a peg board here for years! Check out our CrossFit Teen Austin getting up this morning! We also have yokes and a couple 1000 pound tires too!

CrossFit Main Line posted an article
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Enjoy this week's blog post.