A few things are certain when you workout at LaLanne Fitness: 1) you will most certainly have to wash your workout clothes after you're finished, because there's no way you can wear them 2 days in a row; 2) it will take at least twice as long for you to get home or the office than it took for you to get the gym; 3) you get every penny's worth of what you paid for...

Seriously though, this is the best gym I've ever been a part of. I never worked this hard before and I played in college. If more schools did this, they would be unstoppable. Read MORE!

Workout of the Day
Ten rounds for time of:
12 Burpees
12 Pull-ups

"All of the top achievers I know are life-long learners. Looking for new skills, insights, and ideas. If they're not learning, they're not growing... not moving toward excellence." -Denis Waitley

As a former college football player, Marcus is no stranger to barbell exercises. He is shown here performing a Back Squat, the most important exercise in any strength and conditioning program. This movement is the key to building total body power and improving performance for any ATHLETE! If YOU would like to be more powerful, more confident and get more out of life, you better squat!

Workout of the Day
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Power Cleans, 7 reps
95 pound Sumo Deadlift High-Pull, 10 reps

"The achievements of an organization are the results of the combined effort of each individual.” -Vince Lombardi

Our newest student Ali, got off to a triumphant start over the weekend. The most powerful moment of the day came when she set a personal record on the Shoulder Press. Previously, her doctors had not recommended this exercise. We at LALANNE FITNESS, along with the entire CrossFit community have proven the safety and efficacy of overhead lifting!

“Squatting is bad for the knees,” “lying down after a workout is dangerous to the heart,” “swimming shortly after eating causes drowning,” and “overhead lifts are bad for the shoulders” are all conjectures unsupported by data, untested by experimentation, and at odds with fact, yet each has at one time or another been offered as “common knowledge” in athletic communities... READ ARTICLE

Workout of the Day
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

"Knowing is not enough; we must apply. Willing is not enough; we must do." -Johann Wolfgang von Goethe

I am honored to announce Kelli as the 20th 'Student Athlete of the Week' since the opening of LALANNE FITNESS. Her consistent attendance, hard work and super attitude have put her on the fast track to 'Elite Fitness'. She is motivated and committed to building on the solid base of fitness she already has and says..."I want to get stronger and CrossFit is helping me become a more well-rounded athlete." If you are looking to add to a current exercise program or just want to become more capable in life, we can help YOU make it happen!

Workout of the Day
Back Squat
5, 5, 5, 5, 5
(3 min rest between sets)

"Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it." -Buddha

How many of you... at some point, got bored with 'working out' at the GYM? The same boring routine, on the same boring machine, day after day. Well, this is in fact how most people feel about 'going to the gym'. There is no mental stimulation, no challenge and no goal. At LALANNE FITNESS, we teach a very intelligent approach to physical training. We perform constantly varied, functional movements, executed at high intensity. What? Ok... in other words, we take the most effective exercises from weight lifting, gymnastics and sprinting, put them together into a short, fast, "timed" performance that changes at each workout of the day or (WOD). This becomes a competitive event with yourself!... making the class exciting and FUN. We record these "numbers" and set measurable, observable goals. The student tracks their progress in a "success journal" allowing them to see real results. We also encourage visiting crossfit.com daily, as well as, taking advantage of an 'open source model'...the CrossFit Journal, to understand what you are learning at our School of Elite Fitness. No routine and no machines... Just FITNESS!!!

Workout of the Day
"Lynne's Friend"
Five rounds:
Max. Rep. Dumbbell Bench Press
Max. Rep. Pull-Ups
(3 min. rest between rounds)

"What keeps me going is goals. -Mahummad Ali"

Ok...What's the difference? Let me explain...Personal Training is an individual, one on one relationship. Personal Coaching is a group, community driven experience. At LALANNE FITNESS, each student is coached as part of a team. The 'Workout of the Day' is a physical challenge that we overcome collectively, while the coach supports, encourages and ensures the success of the everyone!

A team effort.

NEW 5-STAR REVIEWS

Workout of the Day
"CHELSEA"
Complete as many rounds as you can in 30 minutes, starting each minute on the minute:
5 pull-ups
10 push-ups
15 squats

"Energy and persistence conquer all things." -Benjamin Franklin

Everyday we overcome a physical challenge as a team. This experience is what makes LALANNE FITNESS so empowering, allowing each one of us to get more out of life! Together we do far more than we thought possible, forging a friendship through accomplishment, we become stronger and more confident.

Together we are CrossFit

Workout of the Day
For time:
Run 400 meters
200 Squats
Run 800 meters
150 Squats
Run 1200 meters
100 Squats
Run 1600 meters
50 Squats

"Don't let others change your life, be your own change agent and implement the changes you want! And if an unexpected change occurs in your life, find the positive in it. -Catherine Pulsifer

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction? Find out why...NOT!

Dena swings 'confidently' overhead.

Workout of the Day
"HELEN"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings, 1.5 pood (55 lb)
12 Pull-Ups

"The secret of success in life is for a man to be ready for his opportunity when it comes." -Earl of Beaconsfield

In looking at dumbbell training I break it down at a couple of levels. First, it’s going to be either single arm or double arm. It’s pretty basic after that. We are going to pull, push, lunge, squat, twist or work some gait mechanics. Now you can roll out your bench, balls or your wobble boards, but I generally prefer the stuff where you are standing on your feet. The prime movers get much more work when you train on terra firma. -Michael Rutherford

John gets a new appreciation for dumbbells.

Workout of the Day
Back Squat
5, 5, 5, 5, 5
Press
5, 5, 5, 5 ,5
Chins
5 x Max. Rep.

"Change is inevitable. Change is constant." -Benjamin Disraeli

Thank you ALL for an AMAZING 'Fran' CHALLENGE Finals! Every one of you demonstrated MORE FITNESS. Fran is a classic Workout of the Day that is very well recognized in the community. The short length of this workout makes for an exciting event. This opportunity to measure your performance improvement is extremely important. The motivation of the crowd watching the challenge is rewarding, I encourage each student to participate. Don't worry, you will have another chance to compete soon. We are all looking forward to the next one!

An exciting day.

Workout of the Day
Five rounds for time:
Run 400 meters
25 GHD Sit-ups
25 GHD back ext.

"A group becomes a team when each member is sure enough of himself and his contribution to praise the skill of the others." -Norman S Hidle

Our "Student Athlete of the Week" is Richard. Richard's positive attitude and bright smile are a pleasure have at LALANNE FITNESS. In addition to having the right mindset, his attention to mechanics and correct form are always a priority. He is attending class on a consistent basis and recently made an effort to make better food choices. An obvious increase in strength and confidence has allowed him to ramp up the intensity of his workouts. This is the formula for success; mechanics, consistency and intensity.


Richard demonstrates a 'Perfect Push-Up'!

NEW 5 STAR REVIEW

Workout of the Day
"Fran"
21-15-9
Thrusters(#95)
Pull-Ups

"Teaching is more than imparting knowledge, it is inspiring change." -William Arthur Ward

Picking up a weight and pushing it overhead is so basic a movement that one suspects some sort of DNA-type explanation for it. Children can be observed doing this to show off for their buddies. Preliterate civilizations in Borneo probably have a name for picking up logs from endangered rain forest trees and then pressing them overhead, completely unaware of the threat this poses to the planet. I’m quite sure the first thing ever done with a barbell was a standing press, because it is the logical thing to do with a barbell.- READ ARTICLE


Calvin and Richard Press.

Workout of the Day
Three rounds for time:
21 Dumbbell Snatch, Rt.
21 Push-Up
21 Dumbbell Snatch, Lt.
21 Push-Up

"It's easy to make a buck. It's a lot tougher to make a difference." -Tom Brokaw

Making a gradual, LaLanne change
By Robert S. Wieder for CalorieLab Calorie Counter News

In the realm or exercise and nutrition, this is royal blood we’re talking about. Along with the pedigree, mind you, Chris brings the distillation of everything he’s learned in ten years of studying training regimens — a formula for the perfect workout program. A formula which, it turns out, isn’t fundamentally different from that of great-uncle Jack: short and intense workouts that are heavy on diversity and light on exercise machinery...READ ARTICLE


Collectively more fit! (Bong, Siqi, Richard, Kurt, Alwyn, Matt, Misha, Calvin)

Workout of the Day
Max. REP. Row
Max. REP. Squat
Max. REP. Split Jerk
Max. REP. Knees to Elbow
Max. REP. Burpee
Max. REP. Row
one minute rest between. two minute max. rep intervals.
Score is sum total reps.
(Calories on row.)

"I believe that every person is born with talent." -Maya Angelou

Read below as BONG describes his experience at LALANNE FITNESS.




This gym rocks! I've been lifting consistently for the past 2 years but lifting was all I did. I was the typical strong fat guy: good absolute strength but very deconditioned. Over the course of 3 months I've become fitter than I have ever been. Chris is a great coach and motivator. He's a stickler for proper form and mechanics and will not hesitate to interrupt a WOD to correct your movement. I am surprised that I can now squat ass-to-grass when I had trouble just getting to parallel before...! READ REVIEW



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The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end. To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes...READ ARTICLE -Greg Glassman

Workout of the Day
"DEADLIFT"
3, 3, 3, 2, 2, 1
Work up to 3RM x 3, 2RM x 2, 1RM

"We are capable of greater things than we realize." -Norman Vincent Peale

The spectacular growth of the LALANNE FITNESS community has been a thrill to be a part of. It is a pleasure to teach such an effective method of training to so many willing individuals. For those of you that are eager to learn more about why CrossFit is the fastest growing fitness movement on the planet, begin with an understanding of the foundations! I would like to welcome all of our new students to the program. Furthermore, I am excited to help all of you reach your goals in fitness and life!

Welcome to the crew, Richard, Sean, Jeff and Brian!

Workout of the Day
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
The score is the total of the scores from the five stations.

"Live as if you were to die tomorrow. Learn as if you were to live forever." -Gandhi