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Are any of you down for a Spartan Race the last weekend in August? We already have a couple of members doing it and are looking for an awesome team from the gym. Reply in comments below if you're interested.

The Washington DC Spartan Sprint is on Aug 27-28 at Maryland International Raceway, Mechanicsville MD. Details below


At first, the idea of a Spartan race may seem intimidating. You’re probably thinking that everyone running that race is the fittest of the fit, all young and spry. If you take a closer look, for many of the participants, the race is not about racing at all. In fact, despite some minor scrapes and bruises you may have afterwards, Spartan race finishers reap lifelong benefits.

1. More Confidence

When you prove to yourself that you can in fact do something you thought would never be possible for you, it makes a huge difference in your overall confidence in general and in the gym. You’ll feel like a total badass walking (crawling) into work the next day. During your next workout, you’ll feel more confident and perhaps push yourself to try a heavier weight, even if you’d been scared to do so in the past.

2. Team-bonding

Starting and finishing an event like this forms a unique kinship between you and your teammates/coaches. The people who help you improve your health through physical fitness have access to a very personal part of your life. It takes a mental and emotional connection to truly be invested in the process, and experiences like this will strengthen that.

3. A chance to test your fitness level

Taking part in an event like this is one of the ways we are able to prove to ourselves how strong we really are – mentally and physically. You’ve been training consistently at Liven Up with the help of our well-educated coaches. If you have a typical 9-5 job, this is a great way to put it all to the test.


In the end, it’s not about how fast you can do it or how many burpees you won’t have to do because you didn’t miss any obstacles. It’s about overcoming your own personal obstacles and proving to yourself that you are capable of amazing things.

The CrossFit Hard coaches will be there for all of our members every step of the way – it’s not about us, it’s about you. We can’t wait to cross the finish line with you!

Spartan Trivia:

If you hear a Spartan say to another person, “ May you live forever”, he is actually insulting him! It was considered the highest honor to die as a warrior in battle. If you were to die of old age in bed, it would mean you were weak and cowardly.


Coach Graham

WOD 041516

What are your plans for this beautiful weekend?

Warm-up 16

3 x 10 Lunges
3 x 10 Good Mornings
3 X 10 Supermans

Metcon (4 Rounds for reps)

Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
60 seconds of Toes-To-Bar
Rest 60 seconds

Out of Town WOD



CrossFit Journal: The Performance-Based Lifestyle Resource