CrossFit I35

Forging Elite Fitness in Kansas City

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Caroline Luan SFG

Caroline Luan SFG Kettlebell Instructor

I’ve been active and an athlete my whole life – I was a swimmer, dancer, etc. In college, I struggled to find something that I enjoyed doing regularly around my class schedule. I rediscovered love for boxing in my third year of college and started getting back into my groove. It wasn’t until I started graduate school and ...

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CrossFit – “The Foundation Is Nutrition”

Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman.  Remember that if you can’t measure and quantify what you’re doing in the gym and eating it doesn’t fit the CrossFit model. ...


Spring 2015 Tactical Strength Challenge Announced!

The Spring Tactical Strength Challenge is Saturday April 11th at 9:00am with sign in at 8:30. This is a worldwide competition hosted by Strong First affiliates. The Tactical Strength Challenge (TSC) is a strength competition consisting of three events: A three-attempt powerlifting deadlift Pullups for max reps (women’s novice is a fixed hang for time) Kettlebell snatches for max reps in ...

Very true but if you don't play you lost before you began.

Goal Setting 101

With the CrossFit I35 Transformation Challenge starting in just a few days I thought it important to take a moment to talk about goals.  Baseball great Yogi Berra once said, “If you don’t know where you are going, you’ll end up someplace else.”   If you really desire results please take the time to read this ...


Viking Warrior Conditioning 2015

Some of you will remember this post and the subsequent Viking Warrior Conditioning from last year.  It’s time to reintroduce it next week during bell classes Monday January 19 and Tuesday January 20 with the cadence test.  The Viking Warrior Conditioning program has proven to improve VO2max and since the open is coming up and ...


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