CrossFit GBT

Memorial Day Murph: An Origin Story

Quick little video on the origin of Murph! Worth watching

Memorial Day Murph: An Origin Story CrossFit Director of Education Dave Castro talks about the origin of Memorial Day Murph. CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.

This happened yesterday! So happy for Kassie and Cole, the guy she has chosen for her happily ever after❤️. We love you both❤️❤️❤️

Look what’s coming soon! Stay tuned for the exact drop date👍

Gooooood Morning and Happy Hump Day GBT! 🤩

The CrossFit Open is quickly approaching so we will be ordering T-Shirts/Tanks for those who are participating or just want a CrossFit GBT shirt!

ORDERS ARE DUE BY SUNDAY (Jan 22nd) EVENING!! Please and Thank you 🤗

All payments will go directly to Kris Heckmann and will be the usual sizing if you have ordered shirts previously.

If you have any questions don’t hesitate to ask! 😊

Better late than never.
Another fun CrossFit GBT Christmas party is in the books. Thank you to all who came out and celebrated the holiday season with us! So much fun, so many people. I hope everyone had a wonderful holiday season and Happy New Year to all!

We had a great time honoring all the veterans who have served, are currently serving and have made the ultimate sacrifice so that we can walk into a gym and step up on a box 1000x….remember if you participated, or even if you didn’t, please make donation to the Navy Seal Foundation. You can send your donation to me directly and then Crossfit GBT will make a large donation to the Navy Seal Foundation. Venmo or cash. No checks please.

22.2 Friday night lights crew 💪🏼

Feeling and looking strong! Great work by all those who participated in 22.2 and may be feeling it a day or three later! 😵

There is still one more workout to go at the end of the week! This will be a fun night for everyone as we will be celebrating afterwards thanks to Nancy Miller!! 🥳🥳 Even if you cannot make Friday night lights or completed the workout earlier in the day please join us for the open after party with chipotle and drinks! 🤩🤩

As usual let Karla know if you will be attending by emailing or texting her! We just need an estimate on numbers 😄

See you all there! 🤗

Just a few faces.. and backsides 🤭.. of our athletes competing in 22.1! 🥵

With the first workout done and two more on the way we couldn’t be more proud of each one of you for pushing yourselves and challenging yourself in the open! This is such a fun and supporting environment for everyone while offering up a little friendly competition!

We have a total of 37 people competing for CrossFitGBT!! It is so rewarding having you all represent our gym and support each other in all of your accomplishments! 🤗

Bring on 22.2! 👊🏼💪🏼

…It’s back… 😯🥳

CrossFit Open 2022 begins Thursday February 24th!! Aka next week!! 😟

The open is what we have been training for all year long and an opportunity to show off all our improvements and accomplishments made over the year. It is a time to challenge and push yourself beyond comfort. It is a time to show just how hard you have been working in the gym and outside of the gym.

We welcome everyone to sign up and to compete for CrossFitGBT! This is a FRIENDLY competition amongst our community! There will be a mixture of those who are doing the open with different goals/mindsets they are focused on and it is important to respect and be supportive to all of our athletes! 🤗

As stated in a previous email, Friday Night Lights is back!! 🎊 This means there will be no regular 4:30 classes on Feb 25, Mar 4 and Mar 11! As well as weightlifting for those 3 weeks for those who are wanting to do the open workout on Saturday.

If interested (and encouraged) there is still opportunity to take the judges course online and would be much appreciated for the help and support of each of you as well as a great tool/refresher of what CrossFit standard movements are!!

I hope too see you all compete and support one another! This is a fun and rewarding time in the gym for everyone! 😊

Sign up and chalk up…things are about to get sweaty 😉

Happy Sunday GBT! 🤗👋🏼🌞

With the CrossFit Open quickly approaching (February 24th!!) we will be ordering GBT Open T-shirts/tanks this year!! If you would like to represent GBT while competing in the open or just want an open t-shirt please read below for the following instructions on how to order!

You can order two ways:

1. Venmo Kris Heckmann - use “payment between friends” & enter “reimburse for shirt(s)”
-Heckmann-1
Provide the shirt quantity, style(s), and size(s) in notes.

2. Email Kris.
[email protected]

Provide the short quantity, style(s), size(s) in email and she will confirm and send her address to send cash or check.

ORDERS NEED TO BE IN BY FEBRUARY 9th!!

This information can also be found in the email Karla sent out. 👍🏼

We look forward to see you all representing GBT and seeing how each of you will do this year in the Open! 🥳 Sign up if you haven’t already and we do need judges, it is $10 to take the course!

The new equipment has arrived! Look what your generosity got us😋! It’s all ready to go for the next time you are in the gym. Hope to see you soon!
Thank you❤️

It was a great evening at the CrossFit GBT/ Bennett family Christmas party! Thank you to all who came out and helped us celebrate.

Happy Thanksgiving GBT friends & family! 🍗😋🤩🦃🥧

We are so thankful for each of you at crossfitGBT and wishing you the best holiday with your friends and families! 😊

As with any holiday, it’s easy to overindulge and start to wobble with all the goodies around but luckily we have some tips to stay on track this holiday and the holidays to come!

1. Try to eat the good stuff first! And by good I mean the vegetables and protein! Then have some of those casseroles, pies, stuffing, other dessert, buns.. more of the “filler” food!
2. Drink LOTS of water! Not only to stay hydrated and fill you up but it will help with all the alcohol some of you may be consuming! 😉
3. If you are a grazer or snacker person, position yourself away from the food set out as you will be less tempted if it is further away from you! Also use a smaller plate, less will fit onto it and therefore you won’t be as tempted to need to have everything.
4. Eat slow. Enjoy the company of those around you, take the time to enjoy the flavor of the food you’re eating. Put your fork down in between bites. This allows you to slow yourself and not rush to get everything in your stomach all at once.
5. Have fun!! It’s a holiday built around food and comfort, so enjoy it and don’t beat yourself up for having a slice of pie. 😋
6. Get back to it on Friday or Saturday. Normal eating and normal workout routine will reset your body and you will be back to your pre-holiday self. 💪🏼

Enjoy yourself, enjoy those around you and be thankful. Have a safe and fun holiday everyone! ❤️

See you tomorrow at 8:30 & 9:50am 😏😉

YOU DID IT!! 🥳

Our 6 week physical fall challenge has officially (kinda..see email) concluded!! 👏🏼

Our final MVP winners for week 6 are those below!

Doug Epley
Mark Fish
David Woods
Rebecca Witherspoon
Kale Bennett

Way to put in the work on the final week of the challenge and all throughout! You have shown great strength mentally and physically. 👏🏼😁

And congrats to everyone who participated in the challenge!! You all have exceeded all of our expectations and shown patience, persistence, control, motivation, strength, mindset, discipline, growth, purpose, all of the above. Cannot be happier with the results that have come from this challenge. So cheers to all of you! 🙌🏼💪🏼

Have a great week!! & get those benchmarks done and reevaluate your goal from the beginning. I hope each of you were able to improve and got better in your eyes. 🤗

A great time had by all that showed up for “CHAD.” Here is a few pics to highlight the day.

Honoring our Veterans today with HeroWOD “CHAD”
1000 Step Ups with a weighted rucksack or vest

‎Pursuing Health: CrossFit Health Tip - Avoiding Injury with Amy West, MD PH226 on Apple Podcasts

If you or someone you know is scared to try CrossFit or thinks you get hurt doing CrossFit, this quick 6 min podcast does a great job of explaining all that is CrossFit or better described as functional movement.

‎Pursuing Health: CrossFit Health Tip - Avoiding Injury with Amy West, MD PH226 on Apple Podcasts ‎Show Pursuing Health, Ep CrossFit Health Tip - Avoiding Injury with Amy West, MD PH226 - Nov 4, 2021

Happy Monday and Happy Birthday to Karla!! 🥳🥳🤩

What a way to start off November!
We had such a great time with Steve’s HalloWOD and hope each of you had a spooky day yesterday! 👻

Our weekly shout out is here! Congratulations to the following for their improvement and continuous effort put into the gym this past week & over the challenge! We love to see each one of you succeed and reach your goals!

Week 4 MVP’s are…!

Matt Decker
Steve Worley
Doug Worley
Emma Epley
Dion vanBiljon

Keep up the hard work everyone!! There’s still two weeks to go!! 💪🏼🤗

Utoh sleeping on the job 🥱

Happy Tuesday friends! 🤩🤩

Week 3 came fast and strong and with the start of week four this week we have concluded the first half of our fall challenge! 🤯

Per usual, we need to offer up a special shout out to those special MVP winners of week 3!

Congratulations..🎉

Candy Dady
Melissa Poore
Steve Cancila
Kim Toenjes
Abbie Grove

Way to push yourselves physically and mentally! Your improvement in the gym is showing! Keep up the good work! 💪🏼👏🏼

As for everyone else, you’re ALL amazing, and this challenge has brought so many of us together and created a support system that is showing. Keep at it and finish out the last half of this challenge strong! I believe in each and every one of you!! 👊🏼

Well well well, another Monday has rolled around and we are prepping for a busy & productive week ahead!! 🤩

We have some congratulations to give to our Week 2 MVP’s! You all crushed it in the gym last week! We love to see each on of you working towards your goals and making the gym a community where we can support each other! 🤗

So….

Our week 2 MVP’s are:

Philip van Biljon
Lori Brunk
Nancy Fish
Debbie Hames
Kris Heckmann

Time to start week 3 off strong! 👊🏼 As always, we can’t wait for a great week with you all and are seeing some great improvements at GBT! See you all soon! 👋🏼

Happy Monday! 🤩

Week one of the challenge is complete and it’s time to start week two, but first we need to give a special shout out to our MVP’s from week 1!! 🥳

Congratulations to:

- Sandi Tate from team SWAT nominated by Debbie from team WODS for BODS
- Nancy Miller from team Kale-n-It nominated by Steve from team SWAT
- Shannon Hames from team WODS for BODS nominated by Kale from team Kale-n-It
- Kathryn Cox from team Hakuna Masquata nominated by Kelly from team SQUAT SQUAD
- Joe Kuster from team SWAT nominated by Kassie from team Hakuna Masquata

Great work showing up this week and giving this challenge your best effort! 🥳👏🏼 Each of you challenged yourself and we are seeing the change!

Now bring on week 2! 😎

Hellloooooo FALL! 🤩🍂🍎🎃

As fall quickly approaches we have decided to run a PHYSICAL challenge this year! As you all know we have done nutrition challenges in previous years and have had great success so not only will the main component of the challenge be physical this year, there will be a nutrition part as well.

This challenge is a TEAM challenge. 💪🏼 we decided on a team challenge to hopefully add a bit of healthy competition, accountability, support and most importantly fun to this challenge. Your team will earn points based on participation, determination and effort, NOT ability. 🙅🏼‍♀️

A quick overview on how you will earn points for your team is as follows:

1. Attendance. You come to the gym and work out. Easy & simple. Or you increase your attendance from 3x a week to adding a 4th day, because you increased your effort in the gym!

2. Participating in and completing weekly/daily physical challenges. These can be done at the gym, home, office, anywhere.

3. Once a week your team coach will choose 1 person from another team, not their own, to receive bonus points for their effort and improvement for that week. Examples include but not limited to: reaching a new PR, challenging themselves with a higher skill or heavier weights, working on better nutrition, mobility, physical challenges, etc.

4. Reaching YOUR personal physical goal. Everyone will identify a physical goal at the beginning of the challenge which you will be working towards reaching throughout the length of the challenge and will receive points for meeting that goal.

5. Improvement on benchmark wods. These will be done at the beginning and end of the challenge!

6. Points for attending/ participating in added fitness/wellness classes.

7. Participating in the Hero wod “Chad”. This is how we will end our challenge on Saturday November 13th with Chad.

We will be starting the challenge on OCTOBER 4th!! 📢

If you are interested in participating or if you would like more information please don’t hesitate to contact via email or text! Check your email for more detail!

We can’t wait to have ALL of you participate and see how you can improve YOUR health. 🤩🤗

Good afternoon GBT family! 👋🏼

As we all know tomorrow is Labor Day and the gym will have holiday hours! Classes are at 7:30, 8:50 and 10:10am. Book before they fill up!!

Tomorrow is a team wod, so come prepared to motivate, push, and enjoy the company of your favorite people in the gym! 🤗💪🏼 Hope to see you all there as well as we hope you all have a great Labor Day filled with bbq, sunshine, friends & family, and enjoying the last long weekend before fall begins! 🌞🥗🍔🌭🍻

On another note, next Saturday 9/11 we will be doing a special wod to honor those fallen and those who put their life at risk to protect ours. We hope to see you there! 🇺🇸

See you all tomorrow! 🤩

Season 2 of Get Better Today Podcast is now live! 🎙

Head over to Spotify, Apple podcasts, or www.getbettertodaypodcast.com to listen in on the newest episode!

We welcome everyone back and talk about “clean eating” and what that phrase means as well as what it looks like on your plate. The premier episode also gives you a preview of what’s to come from season 2!

Thank you as always for supporting and following along with us on our journey! 🤗

A very fun evening was had by ALL that attended our BBQ/ 70th Birthday party for Candy. Thank you to all who came out and celebrated and partied with us! I think it was unanimous; DJ is a must for next time! Thanks for calling that one Candy and thank you to We Got The Jams DJ service! Huge hit!!!
Here are a few highlights.

Seven Masters Athletes Competing in Madison Offer Message to Ageing Adults

We can always get better!

Seven Masters Athletes Competing in Madison Offer Message to Ageing Adults Every year at the CrossFit Games, spectators that watch the 50 and 60-plus competitors marvel at what they’re witnessing. “I can’t believe she’s 55. Her muscle-ups are better than mine,” and…

Happiest of Birthday's to Coach Kassie Bennett! 🥳 We all appreciate you so much for everything you do! The gym is never dull when you're around, as you offer your encouragement, guidance & bubbly personality, and it shows with guaranteed smiles from everyone that's around! 😊 We hope 23 treated you well and you have the best year ahead! Cheers to your 24th birthday, we hope you have the best day! 🎉

Happy Fourth of July everyone! 🇺🇸🎆💥🌞🍻

To all of those who have served and those who stood beside them to preserve our independence, thank you. Wishing you all a wonderful day filled with sun, friends, family, laughter, great food, and some explosive entertainment! 🤗🍾

As a reminder classes for Monday will be 7:30am, 8:50am and 10:10am!!

Such a fun and humbling day in the gym yesterday honoring our Heroes! One of my favorite days of the year in the gym is the hero WOD Murph! Thanks to all who took time out of their Memorial Day.

Our very own Steve Worley is competing in the 2021 CrossFit Games Age Group Qualifiers this weekend. He will compete in the 55-59 age group. He has five workouts to complete this weekend and will perform his first one tonight! If you see him at the gym this weekend make sure to cheer extra loud! Congratulations Steve on making it this far! We are all so proud of all the hard work you have put in!