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 

OLY Seminar with Dan Casey on Sat. April 30th!


OLY Seminar with The New York Weightlifting Academy Coach Dan Casey!

Dan has worked with Regional and Games-level CrossFit athletes.

Saturday April 30th 10-2pm

FREE to all CrossFit Beyond members-20 person cap!



The New York Weightlifting Academy is led by Coach Dan Casey. He has coached athletes at major US national weightlifting events including the American Open, Junior National Championships, Senior National Championships, and University Championships.

Dan has worked with Regional and Games-level CrossFit athletes. He has been the Olympic lifting coach for the competition teams of Crossfit Dynamix and CrossFit Virtuosity. Team Dynamix were the 2013 and 2014 CrossFit Northeast Regionals Team Champions, and 5th at the world at the 2013 CrossFit Games. CrossFit Virtuosity finished 3rd at the 2014 Regionals in their first fielding of a team. Dan works with individuals and gyms all over the NY Metro-area and Connecticut.

Dan has competed in numerous weightlifting events, and is a competitive athlete himself. Coach Casey trains under Senior International Coach, Marc Chasnov, and is a current weightlifting competitor on Chasnov’s USAW registered weightlifting team in the 77kg class. Aside being coached by Sr. Int. Coach Chasnov, Dan assists Coach Chasnov with instructing USAW coaching courses. 


  • USAW Level 2 Coach

  • USAW Club Coach

  • USAW Local Referee

  • Certified Strength and Conditioning Specialist (CSCS)

  • NYS certified education professional

  • CWT through the Int’l Weightlifting Association

  • BA and MS in Education

(Source: http://nyweightliftingacademy.com/about/meet-the-coaches/)

Nine Pin Clean Up 2016 On Sun. April 24th!!


ninepinNine Pin Clean Up 2016

On Sunday April 24th, join us at Nine Pin Cider at 10 am to help clean up North Albany! We will meet in front of the tasting room to pick up gear and break into teams for different areas of the Warehouse District. Clean up will end at 1 pm when volunteers are invited back to the cidery for complimentary cider.

Be part of the solution! In the spirit of Earth Day and all that is green, Nine Pin Cider is spearheading a Warehouse District Clean Up in North Albany.

*******CrossFit Beyond would like to form a team to help clean up our neighborhood!  Last year was a great success, as we had several members participate in cleaning up our backyard! Sign up on the Nine Pin Facebook Event Page or on the whiteboard at the gym.*******