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How to Supplement With Protein Powder Protein powder is a tricky beast. As a general rule, the supplements you find on the shelves are fairly rich with added sugars to make them tolerable to the taste buds. Otherwise they taste like chalk. Then they don’t always sit well in the stomach BECAUSE of all the[…]

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New Specialty Courses  Specialty courses are for you if you’d like to focus your training in a certain area in addition to regular CrossFit. These courses will help you towards your fitness goals in a more focused way apart from our regular programming. CrossFit Endurance When: Thursday Morning: 5am-6am. May 3rd-June 7th Program Length: 6-weeks What: Bodyweight[…]

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We do CrossFit is to improve the quality of our lives. After all, regular activity is shown to be the best indicator of aging actively and happily. In trained individuals both balance AND strength are improved. Major medical risk factors are greatly reduced (High blood pressure, Diabetes, Cancer). There are physiological adaptations that are unique to[…]

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The term “Met-Con” stands for ‘Metabolic Conditioning’ and is a type of workout commonly seen in CrossFit. In fact, CrossFit pretty much coined this term. Some people think of it as synonymous with Cardio but that’s not exactly accurate. Your metabolism is what takes the calories you’ve consumed and turns them into physical energy. A[…]

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Starting May 31st 2017, the evening schedule will be shifting to: 5:30-6:30pm 6:30-7:30pm This is to better accommodate our ferry-traveling members, so they can have sufficient time to get to the gym, change clothing, and not be rushed during the warm up! Email me with questions (josh@vashonstrong.com)

We do not overcome an obstacle to enter the land of no obstacles. The more you accomplish, the more that will stand in your way. Overcoming one obstacle simply means that you are worthy of tackling another. This is good. We get better with every attempt