Halloween Events Reminder!

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We have two upcoming Halloween events! Don't miss out on all of the Spooktacular fun!!

1. Thursday, October 30th-There will not be a 6pm class at CFB but we will be car pooling to Collar City at 6pm if anyone is interested!

Halloween WOD and After Party @ Collar City CrossFit @6:30pm (located at 70 102nd St, Troy NY 12180).  They have invited us and will be doing a fun workout, and you must come in costume!  Stay after for a few drinks/food with some fellow CrossFitters!

2. Friday, October 31st @ CrossFit Beyond-

Working out in costume is highly encouraged all day! Then, join us for a combined 5:00pm and 6:00pm class with a fun after party-we may hang out at the box or head out on the town for the night! Either way-be prepared for some fun afterwards!

Spotlight Athlete-Tom!


This week's spotlight athlete is Tom! Tom is a night class attendee! Read on to learn more about Tom's inspiring story!

When/Why did you first start doing CrossFit? 


I started at CrossFit Beyond in June of 2013.  Several friends in Westchester had been doing CrossFit since 2009, and posted regularly about their WODs, Spartan race scores, and new found six packs.  I've been intrigued by CrossFit for years, but was too intimidated to try it, mistakenly thinking that I needed to get into shape before even attempting it.  Since moving to Albany two years ago, I put on more weight (despite starting a lifting regimen at the local Y) and felt I was on target to develop diabetes if I didn't make a serious change. CrossFit has felt like a life saver for me.

What fitness activities were you doing before? 


In high school I was on the Cross Country team, and did several flavors of Karate and Aikido into my early twenties.  Since then, my main exercise was walking about a mile to work each day, peppered with Tae Bo when I got frustrated with my weight.  For the three years before starting CrossFit, I wasn't exercising at all.

What results have you seen since you joined CrossFit Beyond? 


I am much healthier -- I have dropped over 50 pounds and have maintained my goal weight for nearly a year; plus no longer have cardiometabolic syndrome (a precursor to diabetes). I am also stronger, and more flexible (at least vis-a-vis squats).  Ironically, CrossFit is also the only thing that reliably eliminates my chronic back pain - at least for the duration of the WOD.

What do you like most about CrossFit Beyond? 


I love the coaching quality, camaraderie, and peer support.  Without them, I wouldn't have come back my first week as I repeatedly failed to squat snatch a 15 pound bar or complete more than a couple burpees per minute.  The coaches let me scale weights, but wouldn't let me cut reps or give up; and I've learned to internalize that attitude.  CrossFit is also a great stress reliever -- no matter how tough the day, I can work out in the evening and put those worries aside for an hour to focus entirely on the WOD.  Lastly, there is always another goal to strive for, and the variety to keep the workouts fresh and interesting.

What is your favorite CF exercise? 


I don't think I have a favorite.  There are some things that are surprisingly easy since I've always pictured myself as having a weak core (like planks, skin-the-cat, pull-overs, GHD sit ups, and strict pull-ups); but I think my favorites are the challenging ones where I feel I've got the right technique and am getting better.

Your least favorite? 


Thrusters; anything where I have to be fast under the bar (like squat cleans or snatches), and movements that require proper use of hamstrings and hip flexors.  I'm still striving for the needed speed, agility, flexibility, and proper form.  Oh, and kipping -- my shoulders are resisting getting that motion right.

What CF accomplishment are you currently most proud of? 


Bar muscle ups off the low bar (but I jump into it a bit); and knowing that I've finally cleaned a bar correctly a few times (using proper leg and hip technique).

What CF goal are you working towards?

Getting properly inverted (instead of walking my feet up the wall) so that I can attempt proper HSPU.


CrossFit Beyond Sweatshirts!!


We are currently taking orders for CrossFit Beyond sweatshirts!!

**$50.00 without your name embroidered and $55.00 with your name embroidered**

  *****  OR *****

 Get a FREE sweatshirt with your name embroidered if you get a friend or family member to sign up for 1 month which includes the NEXT ON-RAMP on Nov 8th

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 on-ramp class. We feel that in order to really know if you like CrossFit and CFB you need to try it for a month.

Don't miss out on getting your CrossFit Beyond Sweatshirt today!!

Troy Turkey Trot!!


With October quickly coming to an end, it's time to start thinking about November! November signifies Thanksgiving and Thanksgiving means participating in the 67th annual Troy Turkey Trot! Last year, several  CrossFit Beyond participated and we plan on doing the same this year as well! You can register before November 1st for only $25! Don't miss out! Below is basic information about the race, as well as the link to register online! Get ready for a fun time on Thanksgiving morning!


General Info & Fees

Welcome to the 67th Troy Turkey Trot! Registration is open! We have a wonderful event in store for you and are excited to see you toe the line on Thanksgiving morning.

Your registration gets you:

  • Entry into one of the oldest and largest Turkey Trots in the United States

  • Male/female cut custom wicking shirt for all events

  • A commemorative participation medal for all 5k, 10k and Grade School Mile finishers. Turkey Walkers will receive a finisher’s token as well.

  • Eligibility for overall and age-group awards

  • Post-race refreshments

  • A wonderful way to start off your Thanksgiving Day celebrations

Registration Fees & Deadlines (a processing fee of $3.25 is added to the fees below)

Event Distance: Start Time: Early Reg:
Late Reg:
Last Chance Reg*:
(11/23, 24 & 26)
Open 10k 6.2 miles 8 a.m. $25 $30 $35
Grade School Mile 1 mile 9:30 a.m. $10 $12 $15
Turkey Walk 1 mile 9:35 a.m. $10 $10 $10
Open 5K 3.1 miles 10:00 a.m. $25 $30 $35

*Note: Online registration closes Monday, November 24 at 12 p.m. ET. Last Chance Registration on Wednesday, November 26 is in-person ONLY at pre-race packet-pick up.

Pre Race BIB, CHIP & SHIRT Pick-Up

Sunday, November 23, 11 a.m. – 6 p.m.
Troy Atrium, 2nd Floor (on 4th St between Fulton St and Broadway).
Please bring any non-perishable food items you’d like to donate to the local food bank!

Wednesday, November 26, 11 a.m. – 6 p.m.
Troy Atrium, 2nd Floor (on 4th St between Fulton St and Broadway).
Please bring any non-perishable food items you’d like to donate to the local food bank! This is also Last Chance Registration! In-person only.

Race Day BIB, CHIP & SHIRT Pick-Up

Thursday, November 27, 6:30 a.m. on
Troy Atrium, 2nd Floor (on 4th St between Fulton St and Broadway). There is no 5k or 10k race day registration. Please bring any non-perishable food items you’d like to donate to the local food bank!

Race Day Start Times

8:00 a.m. – 10K Start
9:30 a.m. – Grade School Mile Start
9:35 a.m. – Turkey Trot 1 Mile Walk Start
10:00 a.m.- 5K Start
9:30 a.m. – 10k Awards Ceremony
10:45 a.m. – 5k Awards Ceremony

Reminder to bring a non-perishable food item for donation at BIB, CHIP & SHIRT pick-up.

*Note: For safety reasons, no headphones, pets, or baby strollers allowed. Strollers are OK for the Turkey Walk.

Spotlight Athlete-Alyssa!!


This week's Spotlight Athlete is Alyssa! Alyssa is an evening class attendee. You will also see Alyssa as a regular on Saturday mornings and during open gym on Sunday mornings as well. Read on to learn more about Alyssa's amazing story and incredible weight loss!

When/Why did you first start doing CrossFit?

I started doing CrossFit in April after my sister introduced me, and I was getting super bored with my fitness routine.

What fitness activities were you doing before?

Before I joined CrossFit Beyond I was working out with a personal trainer 1-2 times per week and doing cardio at a commercial gym.

What results have you seen since you joined CrossFit Beyond?

I had already lost a significant amount of weight (80+ pounds) before joining CrossFit, but since joining I have lost an additional 30+ pounds. I have also noticed that I’m building muscle in my arms, legs, etc. which is really rewarding.

What do you like most about CrossFit Beyond?

In general, I love that CrossFit has turned me into someone who actually enjoys working out – I couldn’t say that 110 pounds ago or anytime before joining. As I mentioned, I was getting bored doing the same thing all the time, so the constantly varied aspect of CrossFit is ideal. As far as CrossFit Beyond, I love the people and the community – everyone is so encouraging, and I love to be challenged by the coaches.

What is your favorite CF exercise?

Any kind of squats, kettlebell swings, and dead lifts.

Your least favorite?

Burpees and thrusters. I can’t decide which I dislike more.

What CF accomplishment are you currently most proud of?

As someone who was never flexible or coordinated, I was super excited when I was finally able to get inverted on my own (next is actually being able to do some sort of HSPU). I’m also pretty happy with my progress with dead lifts, squats, and the fact that I don’t completely feel like I’m going to die during burpees anymore

What CF goal are you working towards?

My biggest goal right now is to get strict pull-ups! I’m working on this by doing lots of body rows and trying to use lower resistance bands as I’m able to.