On Ramp this Sat. 5/7 & Upcoming May Events!


There is so much happening during the month of May at CrossFit Beyond!
May 7: ON- RAMP   11-4pm

May 7: Nick's going away Brunch @11am @ City Beer Hall

May 1:2 SEALFIT Seminar 7pm

May 21: Competition at Spur

May 27-29: Regionals @ The Times Union Center

May 30: 5th Annual Memorial Day MURPH WOD @ 9am

On Ramp this Saturday May 7th from 11-4:00pm! Share with any family and friends who have been interested in giving CrossFit a try! This is an incredible deal!

CrossFit Beyond will be holding an on- ramp class on Saturday, May 7th from 11:00am-4:00pm

Please share with your family and friends! This is a great opportunity to get in shape and become a part of the CrossFit Beyond community!


- 5 Hour On-Ramp class is for anyone interested in joining CrossFit Beyond

 - ON-RAMPs will be included in the first month membership. In other words you have to sign up for a month. $125 includes the first month membership plus the on-ramp class. We feel that in order to really know if you like CrossFit and CrossFit Beyond you need to try it for a month.

- Learn the 9 fundamental movements to CrossFit required to start your membership at CrossFit Beyond. Learn the Squat, Press and Deadlift family. Prepare yourself to go into one of the fastest growing strength and conditioning programs out there.

Sign up here:


Nick’s Farewell Brunch-This Saturday 5/7 @11am @ City Beer Hall

Join us this Saturday May 7th at 11am at The City Beer Hall as we wish our CrossFit Beyond Coach, Nick Damore good luck in his future endeavors! Nick will be heading back to Long Island to spend time with his family before moving to Florida this summer to begin a new career! Come and celebrate with us and wish him well! Sign up on the whiteboard at the gym or on our Facebook event page!


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Dalton Divine- SealFit Seminar Thursday May 12th @7pm! FREE for members!


Join us on Thursday May 12th at 7pm for this awesome SEALFIT Seminar! FREE to all CrossFit Beyond members! Don't miss out on this awesome opportunity!

Instructed by Dalton Divine, (Mark Divine's nephew-Mark is the Founder and CEO of SEALFIT).



A little about Dalton Divine:

I’ve been active in CrossFit for the past 7 years and I am the youngest person to ever complete the SealFit Kokoro Camp, this is a 50 hour crucible experience and considered a “mock Navy Seal Hell Week”.

The camp has been completed by several elite CrossFit athletes such as Greg Amundson, Kristan Clever, Lindsey Valenzuela, and Tommy Hackenbruck and has been described by Ironman athletes as “the physical, mental, and emotional equivalent of 3 Ironmen back-to-back."

My uncle, Mark Divine, is a former Navy Seal, the founder of SealFit, and an expert in the field of developing mental toughness.


****Dalton will be instructing a 60 minute workshop to CrossFit Beyond athletes on strategies taught by SealFit that will develop mental toughness to help both intermediate and advanced CrossFit athletes break though plateaus.

In the CrossFit community, mental toughness is sometimes thought of as an intangible force that some people have and others don't. As a result of this, athletes only focus on the physical domain and the mental aspects get overlooked so there is a lot of room for growth there.

To give you some more context on what the hour will entail, the lecture is structured around 3 strategies my uncle teaches at SealFit to build mental toughness and each part is related back to a workout scenario to reinforce the idea. The strategies are:

1) Micro-goals

This includes how to break down the workout mentally into smaller more manageable parts based off of your fitness level and creating a game plan before entering the workout, visualizing every aspect and movement.

2) Positive self-talk

This explores what our internal dialogue looks like when we workout. Are you focused on the clock and comparing yourself to everyone around you? Is the doubt that you can keep going or finish creeping in? How do you instead stay focused internally, on the task at hand, telling yourself that you can keep going and re-directing negative thought patterns.

3) Developing a mantra

This is a phrase that has a personal significance to you that you can use to re-direct and reinforce your mindset when you start to see that you're thinking negatively. I'll talk about what I think makes a powerful mantra, how to apply it within the workout, give out some starter mantras, and try to help some people create their own mantras.

For more information on SEALFIT, check out the link below:


5th Annual Murph Memorial Day WOD-Monday 5/30


Family, friends, and pets are invited to participate! Please join us as we workout in honor of Lt. Michael Murphy and all those who have passed while serving our country.

Mini Murph and Smurf Murph can also be done as a workout!!

Murph is a CrossFit WOD done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

If you've got a twenty pound vest or body armor, wear it.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"Mini Murph"
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

"Smurf Murph"
800M run
25 Pullups
50 Push ups
75 Squats
800M run

*****A link for those wishing to officially register...the registration fee supports the Michael P. Murphy Memorial Scholarship and includes a shirt or tank top.*******


Spotlight Athlete-Ethan!!


This week's Spotlight Athlete is Ethan! Ethan has accomplished some amazing feats and has become a much stronger athlete since joining CrossFit Beyond. Read on to learn more about Ethan's story of success!

When/Why did you first start doing CrossFit?

 I started doing CrossFit about 5 years ago as part of our cross-training program for my collegiate swim team. After college, I really missed that “team” feel and Crossfit filled that void—I’ve been hooked ever since. 

What fitness activities were you doing before? 

Mostly just swimming absurd amounts. Sometimes a little running?


What results have you seen since you joined CrossFit Beyond? 

The attention to detail and emphasis on technique has definitively helped me improve my olympic lifts- I’ve noticed a huge difference in my squat, clean and snatch. 

What do you like most about CrossFit Beyond? 

The community! Working out is so much better and more rewarding when you enjoy the company of those around you. Every time I go to a class, I have a blast!! Over this past year it has been so fun getting to know everyone at the box. 

What is your favorite CF exercise? 


Your least favorite? 


What CF accomplishment are you currently most proud of? 

 This year I had a 1 minute PR for my Karen time! And I also PR’ed my 1RM back squat @ 300

What CF goal are you working towards?

Stringing muscle-ups together—and trying to figure out how to complete double-unders without dying