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Graham CrossFit shared an image on Facebook

This mother/daughter duo just finished Fundamentals and are ready to start our CrossFit classes. What I love the most about our gym are the stories behind our amazing community of members and these two are no different. You see, Lauren (in the orange tee) is in her late 20’s and was diagnosed with ovarian cancer. She has been through a hysterectomy, chemo, and losing all her hair. When she came in to meet with me for her first session, it was very apparent that the one thing cancer hasn’t taken is her fighter determination. She let’s nothing stand in her way and knows no excuse. Once her mom, Erin, found out Lauren had started CrossFit, Erin didn’t hesitate to join her and we are so excited for these two workout partners and know the best is yet to come!

Graham CrossFit shared an image on Facebook

Check out the Pro Shop! Two new super cute tanks available while supplies last! $30 plus tax.

Graham CrossFit shared a link on Facebook

As you know, our Iron Bar Gym community is strong and one of the best around….. I’m asking you to participate, if you can, in helping out a member of our bigger CrossFit community, Northwest Iron in Dupont. We have a connection with Northwest Iron in that one of our former members is now one of the owners there (Lando Holt) and one of their members was involved in a tragic accident while celebrating Father’s Day that has left him without the ability to move his legs and is facing a long road ahead with many medical expenses. A few local gyms are coming together this Saturday to participate in a workout in his honor and to help raise money to support his family. We will do the workout at 9:15am on Saturday during our regular CrossFit class and there are two ways you can help: Donate directly to his Recovery Fund account or purchase a shirt from Pillage with $17 from each shirt sale going to the family. If you can, please help as we’d want our community to do the same if, heaven forbid, something were to happen to one of us. Any amount is appreciated and if we all do a little, we can make a big impact! https://www.youcaring.com/ryan-cooper-588179

Graham CrossFit shared an image on Facebook

Not just one goal…. But TWO! Angie started with us in January and two weeks ago set goals with a four week time line: Lose 5 pounds and back squat 100 pounds. Well, we are only two weeks into this 4-week goal block and Angie met both goals already! She’s been working hard and consistently coming to our weightlifting class and we’re excited to see all that hard work pay off!

Graham CrossFit posted on Facebook

The Iron Bar Gym will be operating on Holiday schedule this weekend! Saturday, May 28: One Class Only, 9:15am. CrossFit and HIIT friendly Sunday, May 29: Closed Monday, May 30: 8th Annual Memorial Day Workout featuring the workout “Murph”. 10am and 10:30am start times. We hope you enjoy your holiday!

Graham CrossFit shared an image on Facebook

Meet Shari, another one of the selected participants in our “Fit Project”, a FREE three month lifestyle changing program. One of the main purposes of this program is to develop a pattern of exercising consistently. There are three classes a week that the participants must attend in order to remain in the program. Shari has a job and is a busy mother and wife, but she has committed herself to the program and hasn’t missed one class!! Shari says she really likes the class, she doesn’t have a problem getting here, and doesn’t try to find excuses to get out of it like she used to in the past. “I look forward to it” she says, “it’s my time away from everything”. Shari feels the biggest change in her has been in her level of self esteem. Before she started the class she was feeling bad about herself and her lifestyle choices and had a lot of negative self talk going on in her mind. She says the negative self talk has stopped and she feels so much better about the direction her life is going. Her advice to others looking to join the Iron Bar Gym and make a lifestyle change, is to just do it, just start! Take the first step, it will be worth it!! We’re so proud of you Shari and thank you for allowing us to be part of your journey towards a healthy lifestyle!

Graham CrossFit shared an image on Facebook

The Iron Bar Gym is excited to announce the launch of our Homeschool PE Program on February 1st! We invite all homeschoolers to join us for a FREE open house on Tuesday, January 26 at 2pm. This is open to any homeschool student ages 6-18 and we will do a short workout and answer questions about our program. Homeschool PE Open House Tuesday, Jan 26 2pm Open to Homeschool students ages 6-18 For questions, call 253-271-7188 or email diana@theironbargym.com

Graham CrossFit shared an image on Facebook

As we start the new year, many people set goals and resolutions… but what about those that just simply work hard each and every day of the year? Lauren is just one of those people. She has been consistently coming to class, despite announcing the exciting news that she and her husband, Eric, are expecting their first child in May. I really admire Lauren’s dedication and attitude over these past 22 weeks. I’ve never heard her complain or make an excuse. She’s come to class, even on those days when she’s a bit tired. In fact she’s still rocking strict pull-ups and barbell work. She’s the true meaning of Attitude is Everything…. when you watch her workout, you’d never know she was pregnant, until you see the growing baby, which it turns out is a boy! Mindset is everything. What can you do to change your mindset and achieve your goals?

Graham CrossFit shared an image on Facebook

We’ve been testing some squats the past few days and on Friday this group of strong men hit some new personal bests! Congratulations to Mike for a 425# back squat, Al with a 245# personal best and Erik with a 405# squat! This group is one tough bunch of guys who work hard and continually push themselves. Congratulations!

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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 Verve shared an image on Facebook

Congratulations to these Verve members for competing in the 32nd annual Mile High Sprints hosted at Verve this morning. All 3 took on the 2k erg race. Jeff earned a 3rd place finish in his age category and Tammy took home a 1st place finish in hers!!! Jade crushed his 2k with a time of 7:11 finishing 7th in his age category. Congratulations guys, we are so excited to see you take on some rowing specialists and hold your own!!! #crossfit #constantlyvaried #specializinginnotspecializing #preparedforanything @crossfit @crossfitaffiliates @crossfittraining

Front Range CrossFit posted on Facebook

We are lucky enough to have a premium craft beer brewery, Copper Kettle Brewing Company, as a sponsor for tomorrow's Master's Competition. All podium finishers will receive craft beer as a prize. The Copper Kettle tasting room is at the front of the FRCF building complex. Both competitors and spectators get $1 draft pints all day. The Copper Kettle is open from noon till 9 PM tomorrow. They have several international award winning beers. Go down and check them out.

Front Range CrossFit shared an image on Facebook

CrossFit Roots shared an image on Facebook

Fun at the track with running and burpees. Seriously.

Big Horn CrossFit shared a link on Facebook

Free Trial Open House: 9:30 am - 10:30 am! http://bighorncrossfit.com/free-trial-open-house-930-am-1030-am/

CrossFit Deco shared an image on Facebook

Grab a friend and head in to DeCO today for our 10am community WOD! No experience required. Just show up!

CrossFit Station shared an image on Facebook

The only bad workout is the one that never happened. #masters #stationstrong #crossfit #girlswholift

Boise CrossFit posted an article
CrossFit Soul posted an article
CrossFit North Fulton posted an article
CrossFit Verve posted on Facebook

New WOD: “Nate” Complete as many rounds as possible in 20 mins of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 70#(53#) Compare to 161114 Post results to BTWB Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his...... Click for more: http://www.crossfitverve.com/?p=21836

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2017/1/20/wod-saturday-january-21-2017

CrossFit Deco shared an image on Facebook

YOU GUYS CRUSHED THIS WEEK'S RETEST!! So many PRs, we are so proud. Amazing work! #prcentral #populationdeco #crossfitdeco #crossfitbenchmark #benchmarkwod #denvercrossfit

CrossFit Rx posted an article
CrossFit Refinery posted an article
No Excuses CrossFit posted an article
CrossFit Soul shared an image on Facebook

Taken within 30 minutes of your workout, PROGENEX Recovery gives your muscles exactly what they need to recover faster and stronger—so that you can hit it hard again. And again. And again. ⠀ #crossfitsoul #crossfit #teamsoul #miami #progenex #teamPRGNX @progenexflorida @progenex

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Rock Hill shared an image on Facebook

Coach Jan is holding a run clinic Saturday January 28 at 11am. Athletes will have their run form videoed, critiqued, and also introduced to run theory and drills. Athletes will leave with a new sense of mindful running and a 6 week training program. They will also be encouraged to meet once a week with coach Jan to re-evaluate their running form. This clinic is free to unlimited members and $30 per person for others. Please sign up on the sheet by the fountain whiteboard.

CrossFit Prestige shared an image on Facebook

January 21, 2017 Happy Birthday coach Gousse! Thank you for all your time and efforts. We hope you have an amazing birthday weekend! "Gus" 5 Rounds 10 Jerks #135/95 10 Chest to Bar Pull Ups 40 Double Unders

Carolina CrossFit shared an image on Facebook

Saturday January 21st, 2017 "Warm-up ""Hot N Ready"" Pizza game Dynamic warm-up - Coach Led 2 rounds of ""Cindy"" at an easy pace Workout For time w/a partner*: 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row *Each partner must split the rows into 250m increments and alternate completed rounds, relay style. Cooldown 2:00 easy bike"

CrossFit Paragon shared an image on Facebook

How is she still smiling through this complex? #ambitiononfleek @taylmartin #crossfitstrong #crossfitparagon

Front Range CrossFit shared a link on Facebook

CrossFit Workout I'm not getting into specifics. But it is a four person team workout. Involving weird things. See you there. http://frontrangecrossfit.com/crossfit-workout-12116-saturday/

CrossFit Rx posted an article
Front Range CrossFit shared an image on Facebook

Enough said.

Front Range CrossFit shared an image on Facebook

Skip's current location........ No, he doesn't drink beer. At all.

Lifeworx Fitness shared an image on Facebook

Hey Lifers!!! Remember to mark your calendars for Friday, Feb. 3rd - join us for our Launch Party at 5:30pm to learn about the 2017 CrossFit Games Open, get on-board with the entire Lifeworx community and participate in this incredible experience!!

CrossFit Roots shared an image on Facebook

Strong, balanced, and beautiful.

CrossFit Peachtree shared an image on Facebook

Sign up!

Big Horn CrossFit shared an image on Facebook

Only ONE day left until our Free Trial Open House! Join us tomorrow (Sat) from 9:30-10:30 am for a FUN partner workout and refreshments afterwards. Bring a friend or two...it's always more fun with your buddies by your side! #denverfitness #denverweightlifting #denvercrossfit #fedheightsfitness #BHCFOpenHouse

CrossFit Peachtree shared an image on Facebook

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CrossFit Iconz shared an image on Facebook

The new thing now. What say you yay or nah?

CrossFit Peachtree shared an image on Facebook

CrossFit On the Square shared a link on Facebook

Happy Birthday, Jon!!! And questions answered.

CrossFit East Decatur shared an image on Facebook

Great to see Dia back at Move putting in the work with the afternoon crew! #functionalfitness #decaturgym #riseup #gofalcons

CrossFit RVA shared a link on Facebook

Check it out!

CrossFit Peachtree shared a link on Facebook

A great, fun time for a good cause!!! Use this link to sign up! https://my.cupids.org/registration/default.asp?ref=39474

CrossFit Intense shared an image on Facebook

Come join us tomorrow morning at 9 am! We promise this will be a fun morning and you will get a great workout in, strongman style! #fairmontwv #hardertokill #layneperformance #intensestrongmancorp

IMT CrossFit shared an image on Facebook

Reminder!! Join us tomorrow for some Park WOD fun! Devon Aire Park this Saturday, January 21st @ 9:30am. IMT CrossFit will be closed, hope to see everyone there WODing in the great outdoors! No CFK tomorrow. #imtcrossfit

CrossFit Tyson's Corner shared an image on Facebook

Friday + bench press. What could be better?? #flexfriday #crossfit #amrap #moveliftplay

CrossFit Reston shared an image on Facebook

Friday is here! Let's end the week with some heavy back squats!!! #weliftheavy #fitcommunity

CrossFit Full Circle posted on Facebook

The 6pm Crossfit class will be canceled Thursday, January 26th, for a special event. Please stay tuned for details!

CrossFit Soul shared an image on Facebook

REMINDER: Soul will be CLOSED this weekend for the @usa_weightlifting Level 1 Certification. ⠀ We will be having our Community class at AD Barnes North at 10:00 AM ⠀ #crossfitSOUL #teamSOUL #Workout #Fitness #FitFam #Community #Westchester #Reebok #BeMoreHuman #SweatLife

CrossFit HD shared an image on Facebook

Stretch, it's part of the fitness game #stretching #fitness #CrossFit #gpp #atlanta #filtertan #romwod #youlookbetterinHD

CrossFit Arlington shared an image on Facebook

CrossFit On the Square shared an image on Facebook

We have an exciting week to share with you guys! -Tribe competed in Southern Weightlifting Open. Everyone took home a medal! Rachel and Anna both took home first place! #beastmode -The open is upon us. Attack your weakness with everything you've got. We can't wait to do it together! -We posted a GREAT article to the blog on 1/19 go check it out. You won't be disappointed.

CrossFit East Cobb shared an image on Facebook

It's Friday, RUN!

CrossFit Prime posted an article
CrossFit King of Prussia shared an image on Facebook

Strict press x3, back squat 5x5, and skill work

CrossFit Rife posted an article
CrossFit Tyson's Corner shared a link on Facebook

North End CrossFit posted an article
Fentress CrossFit posted an article
CrossFit Love posted an article
Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Friday, January 20, 2017 4 Rounds For Time: 10 HSPU 10 Thrusters 135/95 10 C2B Pulls-ups 10 KBS 70/55

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Metcon (AMRAP - Rounds and Reps) 5min amrap 30 Box jump 30 Push press 20 ttb 20 HSPU95/65 3min rest between wods Metcon (AMRAP - Rounds and Reps) 7min AMRAP 30 Box jump 30 Push press 20 ttb 20 HSPU Metcon (Time) 30 Box jump 30 Push press 20 ttb 20 HSPU https://crossfitoldtown.com/friday-75/

CrossFit King of Prussia posted an article
Ballston CrossFit shared an image on Facebook