World-Class Fitness in 100 Words:

Eat meat & vegetables, nuts & seeds, some fruit, little starch & 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 & intense. Regularly learn and play new sports.

Please call/e-mail for details or to sign up for CrossFit classes, Fundamentals or Personal Training!

Thursday, July 16, 2009

CrossFit Games 2009 - Pics are up, more to come!

Wednesday, July 15, 2009

Pictures from the CrossFit Games will be up soon!!!
Missed you guys, glad be to home!

Gracie, PR #1 of the day from 135lb Deadlift to 195lb!!

then she hits another PR of 205lb a minute later..GET IT GRACIE!!
Now THAT's inspiration!

Tuesday, July 7, 2009

I'm off to Cali for the week for the CrossFit Games! Jesse, my other head trainer will be here.. i'll miss you guys, work hard and I'll see you all when I get back! Later!!! :)

Sunday, July 5, 2009


My bro... its in our blood! I'm so proud :)

Saturday, July 4, 2009

HAPPY 4th OF JULY!!!

Friday, July 3, 2009


Typical, guys just standing around while the girls do all the work!!! ;)




Thursday, July 2, 2009


Get it Pete!

Wednesday, July 1, 2009


Damon & Justin,from Wasatch CrossFit in UT,pushing through 'Cindy'! Check out their website at wasatchcrossfit.com

Tuesday, June 30, 2009


Josh joins us for another brutal workout, hope you and your family had a great time here!

Organized, well sorta organized, chaos :)

Monday, June 29, 2009


Tricia & Nicole from CrossFit Milford joined us for a few grueling workouts on their stay in Va Beach... they showed true heart and drive in every workout they did here, we hope to see you guys again soon!!!
Check out CrossFit Milford's website at www.crossfitmilford.com

Sunday, June 28, 2009


Jenny shows us how important flexibility can be when knocking out 2 people at once, hey you never know if you might have to do it one day...do yourself a favor...STRETCH!!! :)

Saturday, June 27, 2009





Jesse hits a 255lb hang clean .. ass to ankle squat & amazing form!

Friday, June 26, 2009

Beach CrossFit... It's time to make our teams for the Mud Run again!!


There will be a sign-up board in the gym to form teams, if you want to do singles or doubles you can sign up online!
The Mud Run
Click here for website!
Register online or mail in your registration form.

Date & Time - Saturday, August 08, 2009 @ 8:00 AM

Address - Naval Amphibious Base, Little Creek, Norfolk, VA

Registration Closing Date - Tuesday, August 04, 2009 @ 9:00 PM

The US NAVY SEEBEES challenge you to complete this 8k course of mud, sand, trails, dunes and obstacles. Individual, Couple & Team Divisions. Couples and Team members must finish together! Great POST RACE PARTY next to the beach on Chesapeake Bay. Minimum age is 13 years old.

Thursday, June 25, 2009


Sun, sweat, squats.... oh and running!

Wednesday, June 24, 2009


Face-off

Tuesday, June 23, 2009

Donna & Matt, from MaD CrossFit in New Zealand, drove down from MA and came in for a workout before they continued on their way on the coolest road trip ever...I'm jealous!! They are now working their way down towards Texas, then continuing on towards Aromas for the Games stopping at as many CrossFit gyms as they can.. again, I'm jealous!! After the Games their next adventure is over to New Zealand where their new gym awaits them.. I wish you guys the best of luck with everything, a safe journey, and I'm looking forward to seeing you guys, and the PUGS of course :), in Aromas.
Check out their website... www.madcrossfit.com




Great workout guys! Get It

Monday, June 22, 2009

Sunday, June 21, 2009

Sunday Funday!!
Every other Sunday let's meet at the beach...
Bring your family, friends, kids.. anyone can come try a workout for free! Be sure to check the top of the website every Saturday to check for details/updates!


Thanks for coming out guys, more to come!!!

Saturday, June 20, 2009


Sweaty Saturdays

Friday, June 19, 2009


Jesse James, out in Cali and still impressing us.. miss you tons bud!

Thursday, June 18, 2009




Never a dull moment at Beach CrossFit!

Tuesday, June 16, 2009

Front Squats & Burpee-Pull-ups

Monday, June 15, 2009

CrossFit Pups

Lil' Hank & Tito... Kipper needs to join in, we need a portrait!

Sunday, June 14, 2009


Jenny & Dominick's B-Day bash.. good to see everyone in normal clothes, some of us just can't keep them on I guess ;) So much fun, luv you guys!

Saturday, June 13, 2009






Always a good time when Sven stops in for a workout...
looking forward to the next concoction of sick brutality we like to a call a workout!

Friday, June 12, 2009






Revisiting one of our regional qualifier workouts....
21-15-9
400m Run
Overhead Squats
Box Jumps

Thursday, June 11, 2009

Wednesday, June 10, 2009

Tuesday, June 9, 2009

Monday, June 8, 2009




Girls can deadlift too! PR's all over the place

Sunday, June 7, 2009

Saturday, June 6, 2009

CrossFit Synchronization

Friday, June 5, 2009


Peyton's 1st overhead squat..can't wait to see 3 months ahead

Thursday, June 4, 2009

Congrats to Jesse Laramee, Jody Almeraz & Jody Morgan for receiving their Gymnastics Certification this past weekend! Whoop Whoop!!! And of course, thanks again to Jeff "Let's Get Inverted" Tucker!








Tuesday, June 2, 2009

Ok, pictures from the Gymnastic Cert will be up tomorrow! I'll create a link to check them out since there's a lot of them..thanks for your patience guys!

Monday, June 1, 2009

A quick peak into this weekend's Gymnastic Certification with Jeff Tucker at Beach CrossFit..
it was an amazing 2 days with an inspiring instructor and a group of incredible athletes! It was a pleasure to have all you at the gym and thank you for making this certification my most memorable EVER!
I will be putting together a folder of tons of pictures of all of you to take,share,post, whatever.. as well as a video documenting the entire weekend, yes Tucker, the ENTIRE weekend :) ! Stay tuned, working on it as fast as I can!!!
LET'S GET INVERTED!!!!!!!

Yes, I was excited to meet Tucker....

Thursday, May 28, 2009


Gracie & Travis both hit max Deadlift PR's

Wednesday, May 27, 2009



Tuesday, May 26, 2009

Jody Morgan - Hybrid Academy
Training for his next MMA fight...Let's Get It On...


Monday, May 25, 2009

Two incredible athletes, Jeremy & Kelly from CrossFitWV joined us for 3 days of fun and brutality, and definitely represented their box in West Virginia very well!!! Check them out at www.crossfitwv.com. Hope to see you guys again soon!

Jeannie,Kelly,Jeremy & Jesse

Sunday, May 24, 2009


Another great use for a tire!

Saturday, May 23, 2009

Friday, May 22, 2009


Leave your mark behind

Thursday, May 21, 2009

Wednesday, May 20, 2009


Tuesday, May 19, 2009

Monday, May 18, 2009


We're gonna miss you Jesse James!!!

Sunday, May 17, 2009




Saturday, May 16, 2009





Friday, May 15, 2009



Amanda increases her Back Squat PR from 105lbs to 150!!!