Schedule Alert: The 10 am is canceled this morning and CrossFit Kids this afternoon due to sudden illness. We apologize for the inconvenience. All other classes will go on as scheduled. Thanks for understanding.

Further update: The noon class is scrapped too. Only 5 and 6pm classes today. Sorry.

Can you move like that? Do you need to? Well, think of it this way — flexibility aids your mobility.

Do you have the kind of flexibility (and mobilty) you need to perform well? Or even just to live well? Have you been really working on your prehab and rehab portions of the workout  — or are you just rolling a little bit and not really accomplishing much?

Prehab/rehab is more important than you think. Feel free to grab a coach and ask for some specific work you can do to improve your mobility and flexibility. One stretch does not fit all here. If you haven’t already, ask for your individualized plan — and then actually do it. Be diligent about it and you’ll feel a lot better. Honest.

We have a rule at CrossFit Watertown: Every barbell workout starts with just the bar. 5 reps with no load. It doesn’t matter if you’re bench pressing, squatting, deadlifting, cleaning, pressing, etc. 5 reps with no load. Get your body and mind in tune with what you’re doing before you up the ante, even in warm-ups.

Another rule is nothing on the platform besides what you’re using. No extra plates, no collars, no crap. It’s for safety (don’t want to throw 150lbs down on an uneven surface and see what happens to the bounce trajectory) and for mental clarity. Focus on what you have to do. On what you want to do. On where you’re going. Push all the bull**** to the side. Be totally in the moment. Right here. Right now. Breathe. Lift. Live.

Big thanks to CrossFit HQ trainers Todd Widman, Jon Gilson, E.C. Synkowski, Dennis Marshall, Jen Hunter-Marshall, Aimee Lyons, Heather Keenan, Karianne Dickson, and Sean Manseau for their expertise, professionalism, and friendship.

And congrats to CrossFit Watertown’s new L1’s: Jackie, Viv, and Mikey! (And to Jen and Melissa for going through their L1 Cert a second time to learn even more.)

Lastly, HUGE thanks to Pam and Sue and Jen for making it all happen for CFW this weekend. Along with the ever-present Mary and Rich (who escaped the photo somehow!) and a bevy of other volunteers (Nate, Tooner, K — and others!) they made our place home for a bunch of folks. Things ran without a hitch — and that’s amazing. We are grateful beyond words. You guys are CrossFit Watertown.

Interested in seeing photos from the weekend? Go here.

So much going on, so little time for updates! Check back with us tomorrow for a link to the photo vault for this cert!

Enjoy your weekend! Put some CrossFit in your life. You won’t regret it!

We’ve mentioned it a bunch, but it bears repeating: Tomorrow we host another CrossFit L1 Certification Seminar at CrossFit Watertown. We’ve got a top-notch group of trainers being sent in by CrossFit HQ and a lot of folks showing up from out of town and out of state for this one. Thanks to everyone who is helping to make things happen!

All weekend classes are canceled. Sorry for the inconvenience.

Now, let’s get our L1 on!

Then again, maybe this is part of the 6am class using the foam rollers after class for myofascial release.

Reminder! No classes this weekend. L1 Cert instead. Learning/sweating/hot CrossFit HQ trainers: all that good stuff.

Reminder: We’ve got a CrossFit L1 Certification being hosted at CFW this weekend. We’d appreciate volunteers to help us get the gym ready after the Fri 5pm class. (Chair set-up, equipment moving, etc. FUN stuff! Whoo hooo!)

Today’s reading – even though you already know about passion . . .

Why are we showing it?

Take a look at the names on the poster. One year later, we have almost every single person still working out regularly at CrossFit Watertown.

Sure we lost one person to divorce, another to life issues, one just disappeared, and we’re about to send out an APB on Jill . . . but that’s pretty damn good! If you join, you stay — that says something about what we offer here!

And we’re waaaaaay bigger in membership and space and equipment now! In a not-so-hot economy, we’re growing and growing and growing.

Why? Because CrossFit works. Because it will change your life for the better. Because you’ll not only see great results in your body, but in so many aspects of your life.

And, because you will ALWAYS leave here feeling better than when you walked in. Absolutely guaranteed. If you don’t, we’ll not only give you your money back, we’ll come over and wash your car, your dishes, and your dog for free. (Or, we’ll send Jen. We’re a little busy sometimes. Thanks, Jen!)

Who knows what life will look like in another year?

In other news, we’ve got a busy week ahead and some announcements to make.

CrossFit HQ trainers will be arriving this weekend to conduct the CrossFit Level 1 Certification Seminar on Sat and Sun. We will be CLOSED to all but cert attendees this weekend.

All Sat and Sun classes are canceled.

No free class on this Sat.

Special 6am Thursday class is added this week.

Thanks to Jen and Pam and everyone for making this another great CrossFit Watertown event!