Fight Like a Girl
Oct
21
9:00am 9:00am

Fight Like a Girl

 

On Saturday, October 21st 2017 at 9:00am CrossFit Spur will host the third annual Fight Like a Girl event to benefit To Life! 

The mission of To Life! is to educate our community about breast cancer detection, treatments and related health matters; and provide support services to breast cancer patients, caregivers, family and friends. Please visit To Life! website for more information http://www.tolife.org/breast-cancer/

This years Fight Like a Girl event will be a same sex partner workout consisting of 3 categories, allowing those of ANY ability level to participate and have fun! 

RX: Advanced level CrossFit athletes

Scaled: Intermediate CrossFit athletes

Beginner: Inexperienced CrossFit athletes


Why CrossFit? 

There are many studies linking exercise to the reduced risk or breast cancer as well as improving the quality of life of those amid treatment. This event aims to shed light on one of many ways in which anyone can utilize physical activity to improve the quality of life outside the gym. 


Women who get regular exercise (physical activity) may have a lower risk of breast cancer than women who are inactive (Susan G Komen)
Although not all studies show this benefit, when the evidence is looked at as a whole, regular exercise appears to lower breast cancer risk by about 10 to 20 percent (Susan G Komen)
Research strongly suggests that exercise is safe during and after cancer treatment and also can improve how you feel and how your body functions. (breastcancer.org)


Event Details:

Teams: 
Same sex partners (M/M or F/F)
Beginner category may be same sex or mixed gender

Prizes: 
Prizes will be awarded to the top male and female teams in both the RX and Scaled categories. 

The Workout: With a partner, complete the following for time. Work can be split in any way. 

6 Rounds - 5 Handstand Push Ups + 10 pull ups

(Scaled = 5 Hand Release Push Ups + 5 Jumping Pull Ups - Beginner = 5 Knee Push Ups + 5 Sit Ups)

30 Snatches

(RX = 135/95 - Scaled = 95/65 - Beginner = Plate Ground to Overhead 35/25/15/10)

150 Wall Ball Shots

(RX = 20/14 - Scaled = 14/10 - Beginner = 10/8)

*** Beginner category can be scaled beyond what is listed in order to accommodate any ability level. Those with little or no experience are encouraged to participate. Coaches will be on hand to help participants get through the workout.***


Fundraising:
100% of the proceeds from registration fees, sponsors, raffles and team fundraising will be donated to To Life!

Last year we set a goal of $5,000 which we exceeded by raising a total of $6,000!
This years goal is $7,000. Let’s get to work and surpass our goal once again!

Please contact john@crossfitspur.com with any questions or if you or someone you know would like to sponsor this awesome event!

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YOGA ON TAP
Jun
13
7:30pm 7:30pm

YOGA ON TAP

Who doesnt like Yoga and Beer?

If you do, come join Ashley on the lawn next to Track 32 for some delicious beer and flowing asana!

This class is $20 cash only!  

Please pay Ashley apon arrival at Track 32, grab your beer and roll our your mat!

RAIN!!!  If it rains, class will be diverted indoors to Barefoot Space at Four Corners in Delmar!

 

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CF 2017 Regionals Barefoot Massage for visiting Athletes
May
19
to May 21

CF 2017 Regionals Barefoot Massage for visiting Athletes

Are you visiting the Capital Region to watch the Elite Crossfit Athletes from the East? 
Are you visiting and working out at local CF Boxes as well?
Do you need a good, deep, therapeutic massage?
Barefoot Space has time just for you this weekend! 

Friday through Sunday
6am - 9am

Call Barefoot Space directly to schedule as appointment times have blocked out special just for visitors.


ASHIATSU BAREFOOT MASSAGE IS IMPORTANT TO A ATHLETES RECOVERY!

WHY YOU ASK? 
0f course ASHIATSU Barefoot Massage feels incredible! But... it also assists in rapid recovery for athletes. By receiving massage at least once a month, it will aid to reduce muscle tension, decreases your risk of injury and increases your mobility! Then, of course resulting in better performance!

BENEFITS OF ASHIATSU BAREFOOT MASSAGE
Spreads and elongates structural change in your soft tissue. Increases range of motion/mobility.
Helps to break up and eliminate scar tissue.
Encourages greater kinesthetic awareness.
Promotes the body's natural immune function.
Increases blood flow.
Increases circulation, getting more oxygen into your body.
Decreases and anxiety and stress.
Helps reduce pain and inflammation.


WHEN SHOULD YOU GET A BAREFOOT MASSAGE?
After you have completed your WOD for the day.
During recovery periods – rest days or deload weeks.
3 days before a competition or race. (This will improve mobility for your competition.)
After a competition.

call Barefoot Space at 518-267-9066

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Mobility & Momosas
May
14
10:00am10:00am

Mobility & Momosas

Does Mom need some time to herself? 

Would she enjoy you joining her for yoga and mimosas on Sunday? 

This Sunday, MOTHERS DAY, join Crossfit Spur for: 

MOBILITY & MOMOSAS

Rather than our weekly Spur Yoga for Athletes, we've made just a little change to make moms feel a little extra special! Still yoga, still mobility, and all are still welcome. Bring MOMMA or just come enjoy Sunday Mimosas!

10am

$10 donation for ALL!

If you have a mat, bring it!

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Warrior "Murph" Yoga
May
11
10:30am10:30am

Warrior "Murph" Yoga

This Class is held at Crossfit spur in Glenmont!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
The "Murph"workout was one of Mike's favorites and he'd named it "Body Armor". On August 18, 2005, CrossFit HQ created the Murph Hero WOD in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Prior to "Murph" Memorial WOD at Crossfit Spur, Coach Dawn Dotson will run Warrior Yoga at 7:30am. It will be a great warm-up for Murph.

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FIGHT LIKE A GIRL
Oct
29
8:00am 8:00am

FIGHT LIKE A GIRL

Join us for our 2nd Annual "Fight Like A Girl" 

What?
A fundraising event to raise money in support of those battling breast cancer. Crossfit Spur is partnering with a local Bethlehem area chairty To Life! Last year we were able to raise $4,500.00 and our goal this year is to crush that number!
http://www.tolife.org/breast-cancer/about/

Event Details:
Saturday, October 29th at 10:00 AM
Athlete Check In: 9:00 am
Cost: $80 per team plus processing fees

The workout, "Grannie" is a partner workout (same sex teams) and will have three different levels of skill requirement so that anyone of any ability can participate. The workout itself consists of 3 mini-workouts named "Grace", "Fran", and "Annie". The workload (reps) may be divided among partners in any way you'd like. 

BEGINNER - “GRANNIE LITE” (no CrossFit experience)
Double Grace:
60 plate ground to overhead (10lb/15lb/25lb/45lb)

Fran:
21-15-9: (21 of each movement, then 15, then 9)
Medicine Ball Thruster (8lb/10lb/14lb/20lb)
Ring Rows

3/5 Annie:
30-20-10 (30 of each movement, then 20, then 10)
- Jump rope
- Sit ups


SCALED - “GRANNIE” (experienced CrossFit athlete)
Grace:
- 30 clean and jerk (95lb/65lb)

Fran:
21-15-9: (21 of each movement, then 15, then 9)
- Thruster (75lb/55lb)
- Pull ups (partners may assist by lifting each other) 

4/5 Annie: 
40-30-20-10 (40 of each movement, then 30, then 20, then 10)
- Jump rope
Sit ups


RX - “HEAVY GRANNIE” (advanced CrossFit athlete)
Heavy Grace:
- 30 clean and jerk (185/125)

Heavy Fran:
21-15-9: 
- Thruster (135/95)
- Pull ups

Annie: 
50-40-30-20-10
- Double unders
- Sit ups

One week prior to the event (Saturday, October 22nd @10am) CrossFit Spur will hold a pre-event class. This gives all participants (and those who still aren't sure about participating) an opportunity to try the workouts!

Why? 
There are many studies linking exercise to the reduced risk or breast cancer as well as improving the quality of life of those amid treatment. We hope this event sheds light on one of many ways in which people of any age and ability level can utilize physical activity to improve the quality of life outside the gym. 

- Women who get regular exercise (physical activity) may have a lower risk of breast cancer than women who are inactive (Susan G Komen)
- Although not all studies show this benefit, when the evidence is looked at as a whole, regular exercise appears to lower breast cancer risk by about 10 to 20 percent (Susan G Komen)
- Research strongly suggests that exercise is safe during and after cancer treatment and also can improve how you feel and how your body functions. (breastcancer.org)

Sponsorship Opportunities: 

Raffle:
We will have a raffle which will showcase local business and the goods/services they offer. 

For further information on monetary sponsorship opportunities please contact John Hogan via email John@crossfitspur.com. 

Fundraising:
100% of the proceeds from registration fees and raffles will be donated to To Life! In addition to funds raised during the event, CrossFit Spur will donate 20% of each On Ramp / new membership purchase during the month of October.

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Aug
20
8:00am 8:00am

The Round Lake Games 2016 Summer Competition

http://crossfitroundlake.com/event-registration/?ee=11

 

The competition will kick off at 10AM and will end at 4PM. Athlete check-in will begin at 9AM, at which point athletes can begin warming up as well. We will send out heat times and the full day schedule before competition day arrives. 

 

We're excited to announce that all athletes will eat for free thanks to MacroNu! Additionally, Dawn Dotson, LMT, will be on site giving away massages! Be sure to check both of them out throughout the day. More sponsors on the way, so stay tuned.

 

If you haven't done so already, be sure to check out our Facebook event. That's where we're releasing WODs and updating sponsor information weekly. Be on the lookout for our second WOD release...it's coming this week!

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Aug
13
8:00am 8:00am

CrossFit Shatter Summer Slam

http://www.crossfitshatter.com/shatter-events/shatter-summer-slam/

CrossFit Shatter is hosting it’s 2nd Annual CrossFit-style competition!  As it did last year, we anticipate the competition featuring athletes from the Capital Region and throughout the surrounding New England states (and Hey Canada! We see you up there!)! This is going to be an incredible event to benefit a local charity- the Jack Falvo III Foundation!

Dawn R Dotson, LMT will be there assisting the Athletes w her amazing feet, Barefoot Style!

When: Saturday, August 13, 2016

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Jun
18
11:30am11:30am

Yoga for ANYONE Benefit Nick's Fight to be Healed - Schenectedy

The 5th of a series of events benefiting Nick's Fight to be Healed Foundation will be held at Crossfit 518 on June 16th, 2016.

This will include:
930am - 
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)

lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
Dawn R Dotson - Barefoot Walking- Massage - Mobility
The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!

‪#‎unityinthe518‬ ‪#‎activerecovery‬ ‪#‎childhoodcancerawareness‬ ‪#‎swoleandflexy‬ Caleb Nelson Karli Hickling Ian Hogan Lexi Selca

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Jun
11
11:30am11:30am

Yoga for ANYONE Benefit Nick's Fight to be Healed - Queensbury

 

The 4th of a series of events benefiting Nick's Fight to be Healed Foundation will be held at ADK Crossfit on June 11th, 2016.

This will include:
930am - 
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)

lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
Dawn R Dotson - Barefoot Walking- Massage - Mobility
The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!

‪#‎unityinthe518‬ ‪#‎activerecovery‬ ‪#‎childhoodcancerawareness‬ ‪#‎swoleandflexy‬ Caleb Nelson Karli Hickling Ian Hogan Lexi Selca

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Apr
24
9:30am 9:30am

Yoga for ANYONE Benefit Nick's Fight to be Healed - Glenmont

The THIRD of a series of events benefiting Nick's Fight to be Healed Foundation will be held CrossFit Spur on APRIL 24TH, 2016.

This Event differs from the others! YOGA ONLY!

10am - Active Recovery Yoga . led by Melissa Hayden Leach, assisted by Dawn R Dotson.

 $10 - 15 with ALL proceeds going to the foundation (this is close to 50% off the price you would pay for a yoga class any other time).

Crossfit Spur and Dawn Dotson ERYT of Barefoot Massage & Mobility are looking forward to ANYONE in the GLENMONT or Capital Region CrossFit community to come an join them for this day of relaxation, & a beautiful Sunday for a great foundation and cause. We hope you can join us.

PLEASE SHARE. INVITE ANY AND ALL FRIENDS AND FAMILY WHO YOU THINK WOULD BE WILLING TO TRY SOMETHING NEW, WHILE SHOWING THEIR SUPPORT!

 

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Apr
16
11:30am11:30am

Yoga for ANYONE Benefit Nick's Fight to be Healed - TROY

  • 12:30pm  1:30pm

The second of a series of events benefiting Nick's Fight to be Healed Foundation will be held Collar City on APRIL 16th, 2016.

This will include:
11:30am - 
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)

12:30-1:30/2pm -
"Cocktail Hour" - A chance to socialize and network with those who joined you that day supporting the cause while enjoying some incredible local sponsors on hand...

Purebred Wellness - the team of Purebred Athletics will be on hand to discuss with those in attendance the opportunities the facility offers.
lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
Dawn R Dotson - will be there performing Ashiatsu (barefoot walking on your back)
The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!

Purebred Athletics is looking forward to ANYONE in the Clifton Park or Capital Region CrossFit community to come an join them for this day or relaxation and socialization for a great foundation and cause.

‪#‎unityinthe518‬ ‪#‎activerecovery‬ ‪#‎childhoodcancerawareness‬ ‪#‎swoleandflexy‬ Caleb Nelson Karli Hickling Ian Hogan Lexi Selca

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Apr
2
12:30pm12:30pm

Yoga for ANYONE Benefit Nick's Fight to be Healed - Clifton Park

The FIRST of a series of events benefiting Nick's Fight to be Healed Foundation will be heldPurebred Athletics on APRIL 2ND, 2016.

This will include:
11:30am - 
Active Recovery Yoga with Melissa Hayden Leach.
- $10 at the door with ALL proceeds going to the foundation
(this is close to 50% off the price you would pay for a yoga class any other time)

12:30-1:30/2pm -
"Cocktail Hour" - A chance to socialize and network with those who joined you that day supporting the cause while enjoying some incredible local sponsors on hand...

Purebred Wellness - the team of Purebred Athletics will be on hand to discuss with those in attendance the opportunities the facility offers.
lululemon athletica Albany - will be there selling apparel with 40% of ALL sales are going the Foundation
Dawn R Dotson - will be there performing Ashiatsu (barefoot walking on your back)
The Vitamin Shoppe - will be there sampling protein, vitamins, and many other products
Beautycounter and Katie Morgan Tansey (www.beautycounter.com/katherinetansey) - will be there to discuss with people their safe, high performing beauty brand.
....more to come! Stay tuned!

Purebred Athletics is looking forward to ANYONE in the Clifton Park or Capital Region CrossFit community to come an join them for this day or relaxation and socialization for a great foundation and cause.

‪#‎unityinthe518‬ ‪#‎activerecovery‬ ‪#‎childhoodcancerawareness‬ ‪#‎swoleandflexy‬ Caleb Nelson Karli Hickling Ian Hogan Lexi Selca

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EASTER SUNDAY YOGA
Mar
27
10:00am10:00am

EASTER SUNDAY YOGA

EASTER SUNDAY YOGA FOR ALL +ATHLETES

PLEASE LET ME KNOW IF YOU CAN AND WILL ATTEND. I would like a head count for this day !!!

MIMOSAS AFTER CLASS

At Crossfit SPUR, Glenmont NY - http://crossfitspur.com/
DONATION BASED CLASS

This is a mixed level class specifically for Athletes. Runners, Cyclists, Triathletes, Swimmers, Cross-Fitters, etc. all are welcome. Even if you are new to a sport or are not an athlete and you just want to bring a little yoga into your life, you are welcome as well. I will introduce to you the benefits of Hatha Yoga. This class is designed to address the most overused and restricted parts of your body as an athlete; muscle groups such as pectorals, adductors, serratus anterior, teres, and the deep 6 hip rotators and of course your hamstrings, hip flexors, shoulder rotators, etc. It is a great way for you to enhance your sport, increase your mobility, increase your strength and add something great into your training. 

Everyone needs to stretch right? But..do you make the time for it? Stretching has been proven beneficial for many chronic conditions; back pain, arthritis, bursitis, fatigue, high blood pressure, diabetes, depression and more.
BUT...ITS NOT ALL ABOUT THE STRETCHY! STRENGTH, BALANCE AND OH MY GOODNESS...BREATHING!

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VALENTINES DAY - Yoga For Athletes
Feb
14
10:00am10:00am

VALENTINES DAY - Yoga For Athletes

VALENTINES DAY - YOGA FOR ATHLETES

DONATION BASED CLASS 

Bring your Partner or a Buddy

This time there is a twist! Partner WOD? lol... How about a little Partner Yoga?

 

This is a mixed level class specifically for Athletes. Runners, Cyclists, Triathletes, Swimmers, Cross-Fitters, etc. all are welcome.  Even if you are new to a sport or are not an athlete and you just want to bring a little yoga into your life, you are welcome as well.   I will introduce to you the benefits of Hatha Yoga. This class is designed to address the most overused and restricted parts of your body as an athlete; muscle groups such as pectorals, adductors, serratus anterior, teres, and the deep 6 hip rotators and of course your hamstrings, hip flexors, shoulder rotators, etc. It is a great way for you to enhance your sport, increase your mobility, increase your strength and add something great into your training. 
Everyone needs to stretch right?  But..do you make the time for it? Stretching has been proven beneficial for many chronic conditions; back pain, arthritis, bursitis, fatigue, high blood pressure, diabetes, depression and more.

BUT...ITS NOT ALL ABOUT THE STRETCHY!  STRENGTH, BALANCE AND OH MY GOODNESS...BREATHING!

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Dec
5
9:00am 9:00am

Toys For Tots- Team Competition

I will be here to support the Athletes and volunteers of this event.  Come out, participate, spectate and let me walk on you pre or post event.

Saturday, December 5

CrossFit Round Lake

2101 Route 9, Round Lake (village), New York 12151

Tickets Available

www.crossfitroundlake.com

Co-Ed Teams of 4--2 Male & 2 Female. One level of programming for all contestants. Just $40 Per Team + a toy to donate to Toys For Tots.

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Nov
21
10:00am10:00am

Movember - Row-A-Thon

1 Charles Blvd,Guilderland

Saturday 21 November 2015, 10:00

Organized by : CrossFit Aevitas

Guilderland NY’s premier personal health and fitness solution!

Activities Westmere / Description

Sign-Up Details:http://crossfitaevitas.com/get-moving-for-movember/

Get your row on for a great cause!!! CrossFit Aevitas is proudly hosting a team Row-A-Thon on Saturday November 21st to benefit the Movember Foundation USA men's health awareness initiative. Each team of 4 will be awarded 2 scores. The first score is your team rank based on donations raised. The second score is your team rank for max meters rowed in 90 minutes. The team with the lowest total of the two rankings wins top prize!!! The prizes are going to be epic and will be leaked in the coming weeks! Your first challenge is to recruit a team members and register a team! #movember #rowvember #doitforthedudes #mustachelove

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Oct
11
to Oct 18

Massage Cruise

Your Capital Region Sasquatch is hitting the open sea next week! Bring on the Massage Cruise! This squatch and her alter ego Jeni Spring of ‪Heeling Sole‬ will be heading feet‬ first into some Continuing Ed on the high seas. But, it wont be all business! These ‪Sasquatch Feet‬ will be digging into the sand, hiking up volcanoes and enjoying Margaritas! YEP!

Expect a killer update from the two of us. We will be telling tales of our Barefoot escapades. TBC

 

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