About CrossFit Frederick



About CrossFit Frederick



We are the first CrossFit to affiliate in Frederick, Maryland. We provide a core strength and conditioning program that focuses on all ten components of physical fitness: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy

Our hands on coaching philosophy encompasses educating, motivating, and encouraging each of our athletes according to their needs and personal goals.

We are inclusive. 

We offer a mixture of programs:

  • CrossFit Classes (WOD)

  • Strength Classes

  • Personal Training

We are personalized. 

Our group classes integrate techniques and skill work with a variety of challenging workouts that can be scaled and modified to anyone's fitness level. Each coach will provide personalized guidance and instruction for all classes to ensure safe and optimal execution of the day’s workout. Our one-on-one personal training sessions provide focused individual guidance and coaching tailored to the individual’s needs and goals.

We are not just a gym. 

When you join CrossFit Frederick, you become part of our amazing CrossFit Community. Our mission is to provide you with outstanding functional fitness that has been proven to be effective.  Our fitness program targets functional exercises, athletic conditioning, kettlebell training, Olympic and Power lifting, gymnastics, plyometrics, rowing, running and jumping rope. We thoroughly get to know each of our members and are thrilled to work with a wide variety of all ages and fitness levels. Testimonials


Our Team


Our Team


Conor, Amanda, Dave and Sloane May

Conor, Amanda, Dave and Sloane May




Amanda has been actively coaching CrossFit since 2008 and working as a personal trainer since 2002. She is equipped with over 20 years of experience in physical training to include functional fitness as well as strength and conditioning. She loves helping individuals overcome their fears and find their strength; physically and mentally. Seeing others happy and excited about obtaining what they thought was impossible is PRICELESS!


1998-2002 Intern at Gold's Gym for training
with the Special Olympic Athletes

June 2002 National Strength Professional
Certified Personal Trainer

June 2002 April 2005 Assistant Director Training Director
at Gold’s Gym, Frederick, MD

April 2005 July 2008 Assistant Training Director
at the Frederick Athletic Club, Frederick, MD

November 2007 Affiliated with CrossFit, Inc.

March 2008 CrossFit Level I Certificate,
CrossFit One World, Union City, CA

August 2008 Co-Founded CrossFit Frederick
March 2008 CrossFit Level I Kettlebell Certificate

October 2008 CrossFit Level I Olympic Weightlifting Certificate

January 2010 CrossFit Kids Coaching Certificate

October 2010 CrossFit Football Certificate

April 2011 CrossFit Endurance Trainer Course

July 2013 CrossFit Strongman

December 2014 CrossFit Level II Trainer Certificate

May 2015 Hard-style Kettlebell Certification by Dragon Door

Over 250 hours of Continuing Education Courses


Dave entered into the world of fitness in 1988. He’s had a passion for physical training and movement, not to mention lifting heavy, ever since. His vast experience with many types of training has equipped him with immeasurable knowledge of how the body works and best practices to improve mechanics, technique, and overall fitness.

He has been using his knowledge in training individuals since 1994 and actively coaching CrossFit since 2008.


2004 Canadian Deep Tissue Massage Therapist

August 2008 Co-Founded CrossFit Frederick 

November 2008 CrossFit Level I Kettlebell Certificate

July 2009 CrossFit Level I Certificate

May 2010 CrossFit Level I Olympic Weightlifting Certificate

October 2010 CrossFit Kids Coaching Certificate

October 2010 CrossFit Football Certification

April 2011 CrossFit Endurance Trainer Course

July 2013 CrossFit Strongman

March 2012 American Association of Snowboard Instructors Level 1 Certified Instructor

December 2014 CrossFit Level II Trainer Certificate

May 2015 Dragon Door Hard-style Kettlebell Certificate

Over 200 hours of Continuing Education Courses


debby fair, C.C.S

gym and staff consultant

Debby enjoyed an 18-year career as a Certified Conditioning Coach, Private Trainer, and the Athletic Director of both, Frederick Gold’s Gym and Frederick Athletic Club. She began her career as a trainer under John Philbin. During her career as a Philbin Trainer, she had the opportunity to work with the 1998 Winter Olympic bobsled team and Dan Riley, the strength coach for the Washington Redskins. From there, she began her transition to become the Athletic Director of Frederick Gold’s Gym and was given the responsibility to hire and develop many trainers whom are now in positions of leadership in our local gyms. In 2005 she then accepted an offer to become Frederick Athletic Club’s Athletic Director and continued til December 2011.

Amanda May was one of Debby’s protégés. Amanda was her Assistant Director for over 10 years. Dave was her liaison into the “old school training” world of Frederick Gold’s Gym. In December of 2011 she decided to step down as the Athletic Director and only focus on her private clientele. In 2015, Debby decided it was now time to take a hiatus. After a three year break, Debby accepted an offer to assist Amanda and Dave May to take CrossFit Frederick to the next level in the fitness industry. Debby is thrilled to be back working in the industry beside Amanda and Dave.

EDUCATION & certification

October 1996 National Strength Professionals Association, Certified Personal Trainer

November 1996 National Strength Professionals Association, Certified Conditioning Specialist

1997 Certified Freestyle Trainer

October 2000 National Strength Professionals Association,
Certified Pre and Post Rehabilitation

September 2004 International Fitness Professionals Association, Certified Sports Nutritionist

February 2008 International Fitness Professionals Association, Certified Lifestyle Fitness Coach Level II

Over 250 hours of Continuing Education Courses


athletic director

I discovered CrossFit Frederick 11 years ago while working out at a local gym, where I met the owner of CrossFit Frederick, Amanda May. At the time I was working as a State Trooper and was clearly in search of incorporating a workout regimen that would prepare me mentally and physically for any challenges that I may be faced with in the line of duty and in life. The day I joined CrossFit Frederick I was welcomed into a community like no other. I was welcomed into a family. The members and coaches not only made me feel at home, they reignited a fire and passion that I thought I had lost after ending my collegiate wrestling career in previous years. Eight years ago, I was offered a coaching job at CrossFit Frederick which I excitedly accepted. This was a great opportunity to grow as a person and athlete as well as to gain valuable experience and knowledge from excellent coaches in Amanda and Dave.

In January 2019, I accepted an offer to become the Athletic Director of CrossFit Frederick. In this new position, I work closely with Amanda, Debbie and Dave to help promote CrossFit Frederick in the community as well as assist in developing current and future CrossFit Frederick coaches. To reach more of the community through fitness, I co-founded TORCH Ruck Club of CrossFit Frederick and agreed to be a co-leader for PT rucks at CrossFit Frederick, as well as, off-site locations. This club’s mission is to inspire, promote, support and strengthen the community through fitness. I strive every day to give back and help pass on my knowledge and experience to our athletes and the community. I love to see our athletes do things they never thought were possible, to challenge themselves to what they can achieve and to make a difference in their lives inside and outside the gym.


CrossFit Level I Trainer Certificate

CrossFit Level II Trainer Certificate

CrossFit Strongman

CrossFit Kids

Kara Shaffer


Kara discovered the health and fitness world in 2012 when joining a local fitness club, unaware of the progression she would take over the next three years. She began training with an area personal trainer, joined several adult soccer leagues, and began training in the ring pursuing boxing as a hobby and competitive sport. 

It wasn't long before she fell in love with all facets of fitness and decided to pursue certification as a group fitness trainer. She began teaching high intensity interval training classes which soon evolved into boot camp classes incorporating intervals of strength and metabolic conditioning. Shortly after, her experience as a trainer as well as her background in boxing led the way to her teaching a Boxing for Fitness class as well. 

While staying busy training others, Kara made time for her own fitness and began lifting and dabbling with Crossfit with her boxing coach. She quickly adopted WODs as part of her daily fitness regimen and decided to join CrossFit Frederick in January of 2014. She trains regularly and enjoys competing in area competitions often times teaming up with other members of CFF. Kara's passion for fitness training and CrossFit made pursing her CrossFit Level one training certification a no brainer and took the plunge in August 2015.  


CrossFit Level I Trainer Certificate

AFAA Group Fitness Certification



Hannah was born and raised in Frederick, Maryland!  She grew up on a horse farm in New Market where she rode horses competitively throughout her childhood. She has been an athlete her entire life; playing basketball, softball, and running track in high school. 

She found CrossFit Frederick upon graduating college in 2013, bored with my monotonous gym routine and ready for something new. The CrossFit community is unmatched in passion and positivity. CrossFit has dramatically improved my strength, endurance, and overall health.She hopes to set an example for future generations, girls especially, about the benefits of strength and its contribution to a happy and healthy lifestyle. 

Outside of the gym, she teaches 5th grade for Frederick County Public Schools, and is currently pursuing her Master's Degree in Special Education. 


CrossFit Level I Trainer Certificate



Kelli is currently a stay-at-home Mom to two boys, Ben and Flynn and about to have her 3rd child this June. Before staying home with her kids, she was a hair stylist for 12 years. Prior to that she worked in various areas of the service industry. She is naturally drawn to jobs that help/serve others.

Kelli played competitive sports growing up. When that ended she was always looking for something to do to stay healthy, all while having fun. She floated from gym to gym but was never satisfied. She found Crossfit Frederick in 2009 and was hooked from the first day! She instantly loved the friendly, team oriented community feel that you get at Crossfit Frederick. The guidance, the challenge and the “desire to do better than the day before” was exactly what she had been looking for.

She decided to get her Crossfit Level 1 Certification because she loves what Crossfit has done for her. She is the healthiest she’s ever been, is passionate about helping others achieve their goals and be their best self. This is what becoming a coach means to Kelli!


CrossFit Level I Trainer Certificate



Geoff served as a U.S. Army officer in the Infantry and Military Police Corps from 1993-2003. He is currently a Montgomery County Police Officer, serving since 1998.

Geoff joined CFF in 2012. At the time, he was suffering from a painful knee injury from a 2003 car accident that severely limited his ability to remain active. The specific exercises and stretches developed by Dave and Amanda helped to strengthen his knee. After just a few months, the knee pain was gone, and Geoff was doing box jumps, squats, and runs with ease.

For Geoff, CrossFit is more than just a workout. CrossFit’s varied and intense movements help prepare him for his job and give him the strength, speed, and endurance to do his job better, and help keep him free from work-related injuries.

In his free time, Geoff enjoys photography, videography, scuba diving, and travel.







Please feel free to call us at (240) 651-5981 for all membership and rate options.

We are proud to offer a discount on our rates to individuals that meet one of the following requirements. Military, Firefighters, Law Enforcement and Corporate accounts. Ask for Amanda or Debby if you are affiliated with any of the above mentioned professions for your monthly rate and club benefits.

crossfit frederick beginners

We work very closely with each of our clients each time they are in for class. It is for this reason that we welcome beginners to CrossFit Frederick. Our coaches have been trained to work with all ability levels and ages starting at 15 years to 80 years young. We tailor our program to suit the client’s needs and goals. Finally, the member will learn about progressively scaling workouts, how to continue working on mechanics and gradually increase intensity. No prior CrossFit experience necessary.

Classes available for Beginners to attend are as follows:

Monday through Friday:
CrossFit Classes - 5AM, 9AM, 11:30AM and 7PM (not on Friday).
Strength Training - 10AM and 6PM.

Please call (240) 651-5981 to schedule your appointment.


Available by appointment only. Contact Amanda for pricing. Call (240) 651-5981


We welcome drop-ins from other CrossFit affiliates. Email us and let us know you’ll be visiting. Our class drop-in is $20 per class or open gym. We offer bulk drop-in packages if you plan on visiting Frederick frequently. All packages expire 6 months after purchase date. Credit/Debit card transactions are subject to a 5% service fee. Please contact us at (240) 651-5981 for pricing.


Facility Rental


Facility Rental



facility rental inquiry

Thank you for inquiring about reserving our facility for your team, organization, or event. We have a 5,000 sq. ft. rubber mat area. We rent our entire facility by the hour. 


Please fill out our rental inquiry with the following information and we will get back with you within 24 hours.

Name *
Potential Event Date *
Potential Event Date







Assistant Chief Adam P. Jones, Director of Training · Montgomery County Fire and Rescue Service, Public Service Training Academy

“Crossfit Frederick has increased my confidence, strength and mobility since I joined January 2015. The owners Amanda and Dave are amazing and treat you like family. They cater to all fitness levels and ensure your technique and form are correct all while pushing you forward in a positive and safe manner. The members are very supportive and it is a very positive and upbeat community. I look forward to going there to for workouts to improve my body and mind. Since starting Crossfit Frederick I look, eat, sleep and feel much better. I would recommend Crossfit Frederick to everyone it will change your life for the better. “  



“CFF has made me believe that I could do things that I never thought I could ever physically do.” 


Kevin Hennessey

“Number 1 it has increased the strength of almost every muscle in my body, especially in my thighs and from the waist up. I can honestly say I’ve had no back issues the entire year of 2015. That in the past happened to me a few times a year after golf, or yard work. Number 2 it dramatically increased my physical endurance, to the point I only needed a few long runs prior running in the Baltimore Half Marathon this year. I find the work outs sessions to be demanding, but fun and rewarding.”


Katie Dills

“I joined Crossfit Frederick after having my first child (early 2012).  I wanted the body and fitness level that I had never been able to achieve on my own.  After reading the reviews online and meeting Dave and Amanda I was extremely excited to join their gym and become a part of what looked like a supportive, healthy, fun, family atmosphere.  I LOVE what Crossfit has done for me.  I was able to continue doing Crossfit while pregnant with my second child which had a significant impact in returning back to regular physical activity much faster than anticipated.  I feel strong, confident, and I LOVE the Crossfit concept and the trainers at Crossfit Frederick.  The 5 am class is my favorite and Dave does a wonderful job of “encouraging” me to keep pushing forward.  Thank you Dave and Amanda.  You should be proud of the team/family you have created at Crossfit Frederick.” 


Jonathan Miller, Ph.D., J.D.

" “I don't have time."  "I'm too out of shape."  "You have to be fit to do it."  "It's too expensive."  Those were just a few of the excuses I used to justify not going in.  And then it happened...I stepped on the scale.  Ouch.  I was an educated, employed, happily married, father of two --- and a physical mess.  Nearly 30 pounds overweight and completely out of shape, I had to do something.  I finally went in.  Amanda greeted me pleasantly and asked me what kind of shape I was in?  Can I say two kids under three shape?

My transformation began after the first class and continues to evolve.  Nearly 3 months in, I am 20 pounds leaner, stronger, and just overall well. The gym is not about ego.  It's not about how many reps you can do or how much weight you can lift.  It's about patience.  It's about Amanda and Dave's patience in working through every nuance of every exercise.  It's about having the patience to listen to the instruction.  It's about having the patience to work on technique and not throwing weight.  It's about having the patience to work through the workouts and let your body recover.  It's about having the patience to watch your body change.  It's about having the patience to recognize that good health can be fun.

Thank you, Amanda and Dave, for making me realize that being healthy can be fun.”


Andrew Bodine

“I came in with a shoulder injury and with the help of CFF I was able to regain mobility in my shoulder and strengthen its muscles! I am in much better shape and I couldn’t have done it without CFF And its coaching staff! CFF is a great group of people who are all looking to better themselves and support anyone who shares that goal! Every time I go I always enjoy the company while suffering through workouts! No pain... No gain!” 


Lt. Elizabeth Hattenburg, Deputy Commander, 6th District

“A few years ago I was watching TV and saw these super fit people at the Crossfit games. I was in awe. Although I was not out of shape, I was nowhere near that level of fitness. But everyone they interviewed said how inviting CF boxes were and that they welcomed any level of fitness.  Time ticked by and I delayed and delayed joining as I feared that everyone there was in great shape and I wouldn't be able to keep up. Boy, do I wish I would have started back then instead of wasting time. I was so WRONG! From the first day I stepped into the Frederick CF box, everyone has been very welcoming. Amanda and Dave took, and still take, the time to show me the proper form. They are extremely knowledgeable about lifting and body mechanics so that they can work around some of my prior injuries I have and still make sure I get a good workout. The entire workout is always set so everyone gets a great workout- whether you can barely lift a barbell or it is stacked with weights.  Not only are the owners friendly, everyone in the classes are equally open, friendly and willing to assist newbies or say hi and welcome you in. I've been a member for 6 months now. I am still learning new things every time I go in. As far as improvements go, as Dave said on the first day, "As soon as you get comfortable, we can increase reps, speed or weight. There is always room to be better".  Do you want to get fitter, stronger faster? Then, come on down to Frederick CF and I'll say hi. I'll be the one still working on getting fitter, stronger and faster.”  


Hannah P. 2nd Grade teacher

“Upon entering my first CrossFit Frederick class 2 years ago, I was terrified. I didn’t know what a barbell was, I’d never touched a medicine ball, and the only working out that I was doing consisted of torturous hours on an elliptical or a treadmill (shivers just thinking about it). I knew that it would be a different experience, but I had no idea just how greatly this decision would impact my life. I expected to be challenged physically, but not mentally as well. I didn’t know it when I joined, but CFF would become my safe haven during some of the most challenging experiences of my life. The CFF coaches work diligently to help me identify the limits that I set for myself. Then, they guide me to surpass those limits. At CrossFit Frederick, you learn to surprise yourself, respect yourself and recognize your potential. You will discover that you are mentally and physically stronger than you think.  You experience what it’s like to be part of something bigger than yourself, to challenge others, support them, and understand the meaning of teamwork. I wouldn’t trade my time at CFF for the world! It is truly one of a kind.”


Didi Hawthorne · Domestic Engineer and CEO of the Hawthorne Family

“I started Crossfit because I wanted to be a healthier and stronger woman for my family. When I first started, it was shortly after I had my second son. And for both of my pregnancies towards the end of them I experienced abnormally high blood pressure, which was scary. I have always “worked out” but it was more like going through the motions than actually strengthening me. I did it just to stay skinny, rather than for my health or strength. After I had my second child that was when I knew something needed to change. I wanted to re-invent, re-invigorate my mind and body. I needed something that would give me the results I had been seeking. I needed a challenge! So I decided to enter Crossfit, and I am so glad that I did. Crossfit Frederick has gotten me to achieve all my goals and has even gotten me beyond them! Joining CFF has been one of the best decisions I have made for myself, not only am I healthier and stronger then I have ever been, I have learned and grown so much with CFF over the past three years as well. I can do things I have never been able to do before, or even thought I could be able to do before, and I am a stronger and happier person because of it. I am currently pregnant with my third child now and have been doing Crossfit during my entire pregnancy and the differences between this pregnancy to my other two previous pregnancies are substantial. I am now in my ninth month and I have not experienced any high blood pressure issues what so ever! To me that is monument us, and is the whole reason that got me to sign up and do Crossfit in the first place.  Also, not to mention before I started with Crossfit Frederick I had occasional trouble with asthma, due to allergies, and would have to use an inhaler every so often before or after I would run. But now that I have been doing Crossfit I haven’t had to use an inhaler since! All thanks to Crossfit Frederick I am a healthier, happier, stronger person for my family.”


Karen Dean

“My testimonial….I'm not one who writes testimonials but I feel I really need to for Crossfit Frederick.

I joined CFF late March 2015 after hearing a lot about this experience through my friend Jill. I was leary about joining because I had heard that a lot of people get injured doing these types of work outs plus the work outs sounded so insane; work outs that would be impossible to do or finish.

Fast forward, it is now 8 months since I joined and I LOVE CFF!! Through nutritional counseling and exercise, I have lost 18 pounds, I see muscles on me that I haven't seen since I was in my 20's, I am stronger than I have been in years, I am so much more flexible, my body doesn't ache like it use to (only when I eat the wrong things-junk food, food with ingredients that sound like a chemistry experiment), I sleep so much better and just overall, I am a lot happier and I feel great!

Dave, Amanda and all of the coaches are all so good about making sure everyone's technique is correct so we don't get injured. They are great about pushing us and wanting us to do well and achieve our goals.

The atmosphere at CFF is one of camaraderie. Everyone is so nice and helpful. Working out with a group is so much fun as it keeps my mind off of the pain and on the goal to finish and maybe even achieve a personal best for that day. 

I can't thank all of the coaches enough for all of their help and continued help in the future.”


Shannon B.

“I have been coming to CFF for the past year.  This is an important part of my life now.  The coaches are great - positive, helpful, and encouraging.  I still struggle with many of the movements in the WODs, but they find a way to scale it and I get a sense of accomplishment from completing the workouts.  I have gained strength and endurance, as well as confidence.  The other participants are kind, and we all help and cheer on each other.  Thank you for providing such an awesome place to come and improve ourselves.  It is clean and organized, and there is plenty of equipment for everyone.  The bathroom/lockers/showers are great.  The variety within the WODs, as well as the Mobility and Strength classes, give people a chance to really improve their strength, fitness, and flexibility.  CrossFit Frederick - you rock!!”


Isaac D. Morgan, Esquire

“There is no way I would have been able to take 13 minutes off my marathon time to qualify for the Boston Marathon without the help and support of the CrossFit Frederick coaches.”


Chris H.

“I heard about Crossfit a few years ago from some friends that I used to play rugby with and saw how these guys were getting stronger… so I started looking for one.  I quickly found Frederick Crossfit right next across the street from my office and well – I gave it a shot.  Not only is this place impressive when you walk in – but it is clean and even has showers so I can sneak over during lunch and get back to work.

It all starts with Dave and Amanda.  These guys are such great trainers – they know exactly what you are capable of doing and scale workouts that fit you.  Whenever I tell someone about this gym - the first thing I mention is how critical they are of your form and posture -- trust me – they are critical!   

I thought I was at least reasonably fit for my age – boy was I wrong.  After less than a year I am doing things at 46 I never would have imagined – crazy amounts of pull-ups, climbing ropes, and push jerks!  Not to mention I went from 210 lbs. to 190lbs.  Doesn’t seem like a lot but it has forced me to finally buy some much needed new clothes that fit!

Don’t get me wrong – I still suck at a lot of things, but the muscle and flexibility I have gained in less than a year is going to keep me coming back for more. 

You can’t find a more supportive, encouraging, and fun group of people to be with than Dave and Amanda and the amazing community around them at Frederick Crossfit.”


John and Carol D.

"We never envisioned that we would still be working out in our late 60's, but thanks to the great coaching of Amanda and Dave, we never thought we would be feeling so good either!  We love the workouts, the fun, and the great support everyone gives each other at Crossfit Frederick."


Tim Spickler

Crossfit Frederick (CFF) has changed my attitude of exercise and fitness. When I say CFF, I include in that group Dave and Amanda, the rest of the coaching staff and the affiliate membership because in varying degrees, all have contributed to this attitude change. Prior to joining CFF, my idea of fitness was centered on endurance running with a little bit of weight training thrown in as an afterthought. What was not included in that regimen was any thought of stretching, mobility, flexibility or thoughts about how well I could move in the activities of daily life. The results of this was an ability to run for distance, almost constantly sore hips, knees and ankles (which were solved with frequent doses of Ibuprofen) and a declining ability to bend, move and lift.

I joined CFF three years ago, beginning with the three sessions a week plan.  As a bit of personal background, I am a 5:00 AM WODder and the occasional Saturday morning. So unless you are an early riser you probably don’t see me too often. Also, I am a Masters athlete. By Masters I do not mean expert. It just an indication of my age (which is 56). My age is really of no significance other than to hopefully show that CFF is a place to learn, practice and perform fitness regardless of your age.  

At the time I joined, my goals of this new exercise was to make my running better. Other than that, I was not sure of what to expect from CrossFit. The endurance running I had been doing during the previous years helped me in getting to the end of the daily WODs. What it did not help me with was weights that were also a part of the workout.  Over the first six months my goals expanded to include the desire to be able to significantly increase the amount of weight I used. I admit this was driven significantly by a feeling of embarrassment by being out lifted by a large number of the members who I was working out with (especially the ladies). Even though the instruction from the coaches was constantly being focused on technique, I remained focused on how much I was lifting and not on how I was lifting.

Our coaches are always focused on techniqueso over the past year and a half, I have become a convert and rid myself of the embarrassment of being out lifted and have become much more focused on how I perform an exercise rather that how much weight the exercise includes.  Also, with significant amounts of help from Dave, I am working to fix issues with my flexibility and mobility and ridding myself of the pain associated with years of poor posture and sitting at a desk. I was convinced that the pain in my neck, shoulders and back were just the inevitable results of age. While there are certain realities associated with getting older, I have learned that with a little work (or a lot of work) the pain and lack of mobility I was experiencing could be improved. I have seen significant improvement in these areas but I continue to focus on more improvement. To name a few, I need to get my elbows higher with a bar in the front rack, I need to keep my chest more upright in a squat (especially the overhead squat) and I need to improve the overall mobility in my posterior chain. Three years ago I didn’t even know I had a posterior chain! Dave tells me that you can always improve and I am now convinced of that. I want it to happen faster but I didn’t develop rounded shoulders and a slouch overnight and I know it will not go away overnight.

Three years ago I could not climb a rope, perform a pull-up or hand stand push up. I didn’t know what a burpee, mountain climber or GHD sit-up was. Today I can climb the rope, do ten consecutive dead hang pull-ups (on a good day). I can get upside down at the wall and do hand stand push-ups (with a few Abmats underneath). I have become intimately familiar with burpees, mountain climbers and the GHD. And while I view these as significant improvements, the most important thing I have learned is that the how I move is more important than how much I can move. By focusing on the how, I am surprised how much more improvement I see in the how much.


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