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In the Beginning
In the Beginning

View all Photo's for this blog post SmugMug here. By Nancy Meenen A long long time ago, just yesterday, in a little garage in a northern neighborhood in Seattle, an idea drifted in through the rafters. What if we started the first CrossFit affiliate, a Box, right here...

How Much Weight Should I Lift?
How Much Weight Should I Lift?

By Dave Werner   Consider this instruction; deadlift 120 lbs. for 3 sets of 8 repetitions.   This is a satisfyingly clear instruction. It tells the reader exactly what to do, how much weight to do it with, and how many times to do it. (It does leave out...

Moving Beyond An Injured Back
Moving Beyond An Injured Back

by Dave Werner People with back pain are often skeptical that exercise can help them. “My back hurts so much that I can’t even tie my shoes. How do you expect me to work out?” they ask.  This article describes how I rehabilitated my own severe back problems and what I...

How I Fixed My Back and Overcame Debilitating Pain
How I Fixed My Back and Overcame Debilitating Pain

By Dave Werner In my late 30’s, I was hobbling around with a cane, the result of debilitating back injuries. Today, it seems kind of hard to fathom, but the truth is, I spent years convinced that I was stuck - that I would live out my life in pain. I ended my career...

Handstands – Why Do Them?
Handstands – Why Do Them?

By Dave Werner Do you need to do a handstand tomorrow? For the great majority of people the answer is no. Heck No! I could go through the rest of my life without performing a single handstand without feeling that I was missing a thing.   Check out our 12 week...