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July 2015


Ashley_LCFKAshley has only been with us for a few months but Ashley has made a lasting impression! Strong, smart and armed with a wicked sense of humor, Ashley has taken to CrossFit Koncepts like a fish takes to water. BTW - did I mention she's more of a shark than a fish in the water?

All the best to you Ashley and we look forward to having you back to train with us very soon!


Katie_LCFK"Katie"! Katie is an active CrossFitter and also a member of the Montgomery County Fire Department. As a paramedic she makes a difference in people's lives every day and we are lucky to have her training with us!

While she may be small in stature but she has a huge heart and work ethic! Keep going Miss Katie!

"Sleep is God. Go Worship"

Russell Foster is a circadian neuroscientist: He studies the sleep cycles of the brain. And he asks: What do we know about sleep? Not a lot, it turns out, for something we do with one-third of our lives. In this talk, Foster shares three popular theories about why we sleep, busts some myths about how much sleep we need at different ages — and hints at some bold new uses of sleep as a predictor of mental health.

NOTE: When I asked Dr. Chris Hardy what he thought had the most powerful impact on overall health and physical well being he immediately replied "sleep".  This is from someone who knows more than you and I about nutrition and exercise...



Jessica_LCFK"Jessica"... the voice of an angel, the eyes of a goddess and the strength of a small locomotive!

Jessica, accompanied by her faithful sidekick Ruby, are a valued part of the CFK family. If someone needs a smile you can always count on her to provide one. If someone needs a laugh, Jessica will make it her mission to get one. If someone needs their bald head licked after a hard WOD... Jessica leaves that to Ruby!

NOTE - this is another instance of sweet lady and wicked WOD! Killer combination of Deadlifts, Handstands, Double Kettlebell Cleans and Cartwheels... ARGH!


Anita_LCFKFrom this day forth the name "Anita" will strike fear in the hearts of mere mortals and make ice water run through their veins!

The workout was not nearly as awesome as person it was named after! Anita is the real deal with an amazing combination of strength, endurance and physical skills that are easy to be in awe of. She is also a wonderful person and a pleasure to have as a client...

The workout is a keeper and in the words of another client who did it: "that was awesome but it sucked!" In my world that is considered a compliment...


The beginning of Week Three of the Ladies of CrossFit Koncepts!  This has been a tough month and there is no break in sight!?!? Why is it that the nicest ladies have the most evil WODs?

Today was "Tina" and it was awesome: kettlebell burpee thrusters and pull ups... awesome and evil! Tina has been training with us for quite a while and is consistently one of our top athletes, male or female! She trains hard, has an eye for good movement and comes in handy when we need to add a lot of numbers!



"Amy" was the order of the day on Saturday and it was a keeper! Amy just recently joined us and has made some great strides already in establishing some strong basics. She came to us with an already established cardiovascular base and we're just adding a healthy dose of strength to the mix. Keep at it Miss Amy!



I can't say enough about Dorothy... But I'm going to try anyway! She is an amazing athlete, an incredible healer (the resident CFK Chiropractor), and a good friend. She is also a plank holder at CFK and I still remember "recruiting" her to come to an intro kettlebell class. She came and has been kicking a$$ ever since! Thanks for the great WOD and for just being your awesome self...



You can change a tigers stripes and Jill is a perfect example! Jill came to us from with a strong running background and little experience in strength and conditioning - that changed pretty fast! Now, several years into training with us, she can not only still run like the wind, she can go toe to toe with any task we put before her! BTW - this tiger has claws!