From the Blog


Class Schedule this week
Thursday NO Classes – Closed – Enjoy your family time!
Friday Classes ONLY 7am, 9am, 12:30, 4:30, 5:30, 6:30 (on ramp)

Marni – how many colors do you have on?

Great Job Today Brittany

Dr. Hawley’s Health Corner

Elbow Pain – Golfer’s Elbow?  No we don’t golf!  “Power Clean Elbow”

Have you ever had pain on the inside or the outside of your elbow?  Some people call this “golfer’s” or “tennis” elbow but a more technical term is medial and lateral epicondylitis. 

Medial epicondylitis is characterized by pain on the outside of your elbow and lateral epicondylitis is characterized by pain on the inside of your elbow.  If these conditions go too long without being treated you will begin to get pain down the back and front of your forearm and occasionally into your hands.  At its worse you will begin to lose strength in your hands and holding any object becomes painful and nearly impossible.  It is usually at this point when most people seek treatment.  However, if you start to take care of your elbows prior to when you have pain or even at the onset of pain you will avoid many of the long-term consequences associated with these conditions.
CrossFitter’s most commonly see these conditions in relation to improper “cleaning” movements.  If you are performing a “clean” (power clean, hang clean or squat clean) by reverse curling the barbell it is only a matter of time until you begin to have elbow and forearm pain.  This is an easy fix as you can simply talk to one of your coaches to help you perform the movement correctly.  If you already have a slight pain in your elbow/forearm or are looking for a few quick easy movements to prevent these conditions follow the easy steps below. 

  • Pre/Post workout stretching –start with your arm straight in front of you with your palm facing down.  Grab your fingers with your opposite hand and pull down and towards your arm.  This should be stretching the topside of your forearm.  Now let go of your fingers and point your palm up.  Grab your fingers again and pull down.  This will stretch the bottom of your forearm.
  • Soft Tissue Mobilization – Working on the muscles on the topside and the bottom side of your forearm is a great way to treat these conditions yourself.  There is a product called “The Stick” at the box that you can use.  Simply use this product for 30 seconds 5-10 times a day on the top and bottom of your forearm and this will breakup the adhesions that will create further complications.  A lacrosse ball works really well too.



Look at that face, great work!

Dont Forget we started this week having regular crossfit classes – Monday and Tuesday at  6:30pm

Dr. Hawley’s Corner
Have you ever felt pain in the back of your shoulders?  Is this more common when performing overhead activities?  If so continue reading.

Sore shoulders are a very common.  If you take a quick look at the exercises strongly associated with CrossFit you will soon realize that many of those motions involve overhead activities.  If your shoulders are lacking range of motion you are going to find these exercises challenging.  Here is a quick test to check your range of motion.  Find a friend and have them stand off to side while you raise your straight arms (keep the arms as straight as possible) forward and as far high and back and they can go (thumbs pointing backwards).  Your partner should be able to see your ear.  If they cannot your range of motion is lacking.  Taking a quick look at the shoulder anatomy will help you understand why.

Your shoulder is made up of a combination of ligaments, muscles and tendons – all of which need to work properly to allow for proper range of motion.  If one of these structures becomes overused or “strained” your body accommodates by laying down scar tissue which then limits your strength and range of motion.  This is very common when performing snatches, overhead squats and muscle-ups.  Correcting these structures will allow for proper range of motion and pain free overhead activities.

Here are few simple mobility exercises that everyone should be doing on a daily basis for shoulder maintenance.

  • Properly warm-up (ie. PVC pipe pass throughs and figure eights) – done before every workout that involves an overhead lift
  • Lacrosse ball on posterior shoulder capsule – lie on you back with a lacrosse ball placed on the back of your shoulder.  Start with your shoulder perpendicular to your body with your elbow bent (fingers pointed to the ceiling).  From here rotate your arm backwards and forward.
  • Lacrosse ball on infraspinatus (check your anatomy book for the exact location!) – same as the above exercise but the lacrosse ball moves just a little towards the center of the body on the shoulder blade.

Use the above exercises as a maintenance program to help prevent future injuries, should you be suffering form shoulder impingement find your local sports medicine doctor to have this treated.



Tony and Jimmy H

Dr. Hawley’s Health Corner – The Infamous “Shin Splints”

Lower leg pain is a very common occurrence with those starting a new fitness routine including CrossFit.  Shin splints are a very specific type of lower leg injury that is a result of overused muscles in the lower leg.  When shin splints occur you will have pain either on the front of your lower leg bone (Tibia) or just to the inside of your lower leg.  This pain is most pronounced with jumping or running activities and is most likely associated with either overused muscles or improper shoe wear.  

With improper shoe wear comes increased stress put on your lower leg muscles to create a “stable” foot and causes tearing of the muscle fibers, most notably at the tendons.  This is the same issue you will have with muscles that are overused, most commonly associated with a drastic change in your training routine.  The proper shoe depends not only on your workout activity but also your foot type and your lower leg muscle strength.

Treatment and prevention of Shin Splints involves stretching, strengthening and daily maintenance of your lower leg muscles along with an adequate warm-up before each workout session.  

It is important to distinguish Shin Splints from some of the other common lower leg injuries such as Tarsal Tunnel Syndrome, Plantar Fasciitis and Compartment Syndrome as the treatment varies drastically.  Should you be experiencing any of the above symptoms contact your local Sports Injury Specialist for an evaluation.  

Dr. Andrew Hawley, Certified Chiropractic Sports Physician



1) This here is Butchy Bugsbee. He started with us in early May. He was home for the summer. He spends most of the year in the woods, (somewhere in the middle of nowhere, think he said Idaho. Wherever the hell that is) hunting and digging for gold. The first day he worked out he said, “I’m no young buck(he’s 62), and I’ve had multiple knee surgeries(2 full knee replacements) over the years so I can’t do any squatting or anything like that.” And indeed, at that point he couldn’t squat. At all. Trainwreck. But we kept working with him, modifying workouts and movements, while not directly doing any squatting. And he would religiously show up 3x a week at the 12:30 class. So, one thing led to another and the picture below was taken last week. Butchy squatting 200 pounds to proper depth, with pretty damn good form! Thanks for sticking with it Butchy. That’s quite a remarkable job on your part. Along with the other usual ham-and-eggers at the 12:30 class, we wanna tell you how much we will miss you and your bandanas. And FYI- never show up at his house unannounced. Never.

2) Lloyd, Rob, James and Todd did there first bar muscleups.

3) Megan G. Bench pressed 150/1. Pr.

4) Big Matt got the gym’s first 500lb deadlift. This guy has come a long way in tightening up his form. No telling how much he will be lifting if he keeps going the way he’s going.

5) Cait got a 175 lb back squat! She may be the first female in the gym to hit a 200 lb back squat.

6) Amy and Todd ran a 5k road race in early July. Todd ran a 20 minute flat race and was top 10 in his division out of over 3000 runners. And Amy ran a sub 27 minute 5k, which is remarkable considering she never came close to finishing a 5k in under 33 minutes.

7) Chris Fields ran a sub 13 minute 3000m. Afterwards he said, “holy sh-t.”

8) Congratulations to John G. (aka El Conquistador). He is now vice president of the very elite and prestigious “I’ve completely lost my mind club”. Way to go!


9) Oh, I forget to write what Chris Fields said after he said, “holy sh-t.” He said, “that’s the fastest I have run in 12 years.”

10) Dr. Andy Hawley will be having office hours at our box Saturday mornings from 10:30 am to 12:30 pm starting August 4.He specializes in Art(Active Release Technique) and is the only Certified Chiropractic Sports Physician in town. A huge part of Crossfit involves having both hip and shoulder mobility and stability. ART work is highly effective at keeping your hips and shoulders strong, stable and firing on all cylinders. It also improves your post-workout recovery time.

CrossFit Total:
855: James
855: Matt
835: Chris Fields
810: Jeans
805: El Conquistador
775: Andy Hawley
765: Isaiah, 6 am John
755: Tony
750: Tom
745: Rob
730: John O.
400: Daneil, Cait
390: Angela
385: Brittney
360: Cristina, Wendy, Megan
335: 6 am Barb

Power Clean PR’S:
90: Pam, Marlis, Cristina
120: Megan G.
165: Johnny Cupcakes 2010, Jim D.
175: Andy Lee, Chris Frey, Angelo, Ray Guy
180: Butchy, Ken K.
195: John O.
205: Isaiah, Lloyd, Chris Fields, Tony
215: Rob
235: Justin
255: Matt

Grace times:
4:40- Lloyd (135)
4:28- Megan G, (85)
4:25- Taylor (85)
4:22- Rob (135)
4:15- Pam (65), 6 am John (115)
4:10- Rick- (135)
3:51- Stephanie
3:49- Chris Fields (135)
3:46- Brittney (55)
3:45- Roseanne (75)
3:43- Isaiah (115)
3:40- Cristina (65)
3:31- Tony (135)
3:28- James (135)
3:15- Marikate (65)
2:41- Matt (135)

Mile run:
5:43- Rick
6:30- Rob, Amy C.
6:51- Johnny O.
6:58- Tony
6:59- James
7:11- Marlis
7:20- Holly
7:25- Gary
7:31- Pam Lopa
7:32- Pam Swain, Stephanie
7:34- Jeans
7:39- Scott
7:45- Brittney
7:46- Angelo, Gina
7:51- Cristina
8:55- Jessica….huge number here. In April she ran a 13 minute mile. Now down below 9 minutes!