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Kara Saunders Sits Down For First Time Since Pregnancy

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“Winning isn’t getting ahead of others, it is getting ahead of yourself.” — Roger Staubach

Labor “Like a Workout” For Kara Saunders


Announcing her pregnancy with a koala tucked into her weight vest, we’ve followed Kara Saunders for seven years in CrossFit but for the past nine months, ‘She Bear’ has shown us a very different side.

“My training really paid off in the end, when it came time to push .. aside from all the complications, when it came time to work, that was good to go,” Kara laughs.

I first met Kara when I joined her affiliate Crossfit Kova in Brisbane Australia. I watched her prepare for the 2018 Games balancing life as a professional athlete, business owner, coach and wife.

You can’t argue, the chick can multitask.

She also made no secret, ahe and her husband Matt were ready to start a family.

“Going from being a professional athlete which is completely selfish …  that’s a real change … but it’s actually been nice,” she said.

“Sometimes you’re a little bit more tired and the bags under the eyes are real most of the time.”

The Saunders family — now plus one – are a tight-knit bunch.

Kara’s husband Matt works as a firefighter and helps her run the affiliate just walking distance from their home. Sitting in their living room – it’s easy to forget you’re in the presence of CrossFit royalty –  if not for custom made Metcons (a gift from her sponsor Nike after her 2ndplace in 2017) and the Spirit of the Games award on the mantelpiece.

“I feel like everything I ever worked for now has purpose because I learnt lessons that I then pass on,” she said.

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WATCH: Letting Beauty Speak
This six-minute long video from 2013 is an important reminder of how CrossFit is redefining the idea of beauty in our society, one that’s based on function, performance and confidence.


HEAR: Vitality Course for Masters Athlete 
BoxPro editor Heather Hartmann sat down with Cameron and Mat Frankel, owners of CrossFit City Line in Watertown, MA to chat with them about their program, Vitality, a class for those 55 years and older. Cameron and Frankel share about how the program was created, why it’s been successful and how you can start your own class for those 55 and up.


GET: 6-Pack Abs 30 Days From Today
Imagine having a 6-pack 30 days from today! Four time CrossFit Games athlete, Kari Pearce, walks you through step-by-step in her online Summer PowerAbs Program, which combines a series of fun and challenging, 10-minute workouts designed to give you the abs you’ll want to show off this summer.


BUY: Limited Edition Morning Chalk Up Shirts
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EAT: Chocolate Covered Key Lime Bites
Keep your oven off this summer with this classic favorite, key lime pie, but with a twist: Turn them into mini frozen pies. These no-bake treats get covered in chocolate and topped with more zest to get that punch of key lime flavor.


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  • CASH WOD CHALLENGE — Cash WOD is a daily functional-fitness competition app, where for a small entry fee you can compete with other athletes from around the world. Workouts are updated daily, with an integrated leaderboard that tracks your progress and your daily ranking in your division.
  • OUTWOD IN AMSTERDAM — CrossFit Zeeburg in Amsterdam is hosting their second annual OUTWOD on August 2 during Amsterdam Pride Week. Silver Wolf CrossFit and CrossFit Eternal, both in Charlotte NC, are also holding an OUTWOD on August 16. All funds raised go to OUTWOD. 
  • PRIDE MONTH WRAPS UP — June was Pride Month and OUTWODs were held in over 40 cities, across 15 states, and three countries, with more thn 1,500 people coming together to sweat for a cause. Together, the OUTWOD raised over $100,000 to support their OUTAthlete Scholarship program. 
  • CROSSFIT, REEBOK AND FLEET FEET — CrossFit Recursive and five other affiliates has paired with Reebok for a new program called “Road to Madison” in partnership with Fleet Feet. On Saturday, July 13 they are hosting a free WOD and the top male and female RX scores from each affiliate will win a $150 Reebok gift card to Fleet Feet Madison.
  • NINE WEEKS OF CUTTING WITH RP — Our Managing Editor, Jessica Danger, is using the RP Diet App to cut weight for nine weeks. You can follow along with her as she goes. 

CHALK UP IN 2 MINUTES (a highlight reel around social media of CrossFit pros and average joes)

Freya Townsend gets a four plate box jump • Bethany Worth gets in a rower WOD with her father • Amanda Barnhart did her first Olympic Triathlon seven years ago • Mia Akerlund hang snatches 216 poundsColleen Fotsch gets a 235 pound cluster PR • Dane Whitted deadlifts 580 poundsChris Spealler posted a flashback of his 2010 CrossFit Regionals podium • Armen Hammer snatches 245 pounds for a PR • Alexandria Ludwig back squats 275 pounds at 30 weeks pregnant • Happy fifth birthday Lakelynn FroningHappy birthday Jamie Greene • Jasmine Cabourn got a 155 pound clean and jerk • Cody Anderson clean and jerks 350 poundsNaoko Miyamoto back squats 200 pounds for a PR • Congratulations Holden Rethwill and Sarah Loogman on their weekend wedding

…and Jamie Hagiya reminds us all what the word “agility” means.

Meg Reardon to Compete as an Individual — Meg Reardon, who just competed with Team Invictus at the Paris CrossFit Throwdown, announced over the weekend that she has decided to compete as an Individual in Madison. 

— “As the season went on I had the opportunity to be a part of an AMAZING team that got to travel, see some incredible places, and ultimately also earn a spot at the CrossFit Games. The energy competing with them all season made me feel alive and pushed me to work harder and get better.

— “As the season progressed, I’ve only felt more and more confident in my abilities to compete on the highest stage. While it wasn’t the easiest decision to make, I ultimately chose that I needed to put my fitness to the test and compete as an individual at the 2019 CrossFit Games. I cannot wait to head out to Madison and show just how much I’ve improved since 2016. Let’s do this.”

— Invictus Boston has until today to decide who their alternate female athlete will be. 

Alan Stengel Gets Mom to Do CrossFit in Her Rehab Home — Alan Stengel’s mother recently suffered a heart attack and is continuing to recover in a rehab center. Stengel and Mom got some air squats in while she recovered.

— “A little Stand Up / Sit Down Work Out from yesterday. We are all capable of exercising at some level. Do not get caught up on what you can’t do, focus on what you can do and work on it. Progress takes time and every day your better then the previous day.”

Three Red Flags to Watch For When Transferring Gyms — Next Level Affiliate recently published an article called “Three Red Flags To Look Out For When ‘Transferring’ To A New CrossFit Box.”

— “First step before you step foot in one of your new prospective boxes is to go online and check out their website and social media. What’s their programming like? Do they have lots of events going on? Are there a variety of specialty classes?”

Cassidy Lance-McWherter is Trying for Kids — Cassidy Lance-McWherter made an announcement on her page that her and her wife, Aly, are trying to become pregnant.

— “I officially submitted my retirement to CrossFit HQ right after the open. This would take me off the list of athletes who are required to submit their whereabouts for drug testing. Unfortunately, I am unable to compete and try to start a family due to CrossFit’s zero tolerance drug testing policy. Although most couples don’t have to do this, it was necessary for me.

— “We are under constant monitoring from our doctor who interprets all of my hormone levels, blood work and lining thickness regularly. First if y’all want to know why I didn’t qualify for the games this year or why my 19.1 score was so low, it’s because I had an egg retrieval surgery that morning and was under anesthesia.

Whiteboard Daily Launches Coaching Educational Grant — Whiteboard Daily is crowd sourcing for their first coaching education grant.

— “The Whiteboard Daily Coaching Education Grant has been created to provide opportunities for coaches to pursue continuing education courses and certifications.

— “This grant will provide the recipient with no-cost registration for the CrossFit Level 1 Certificate Course. Future rounds of this grant may include registration cost for other certifications. Course must be completed within one year of awarding.”


“Holmberg’s Affiliate Issues Dress Code Standard, Bans ‘Booty Shorts’ and ‘Shirtless Workouts'” by Jessica Danger and Justin LoFranco

On July 1, former CrossFit Games athlete and owner of Eleventh Element CrossFit Hilliard, in Hilliard, OH Graham Holmberg notified members in an email of a dress code policy barring men and women from working out topless and disallowing women to wear “booty shorts.”

The specifics: The new policy, which went into effect 24 hours later, prohibited all athletes from removing their shirts at the gym, including during and after the workout. Female athletes are also barred from wearing “booty shorts.”

“We understand the temperatures are getting hot, but we ask that you consider bringing an extra shirt as we will no longer be allowing shirtless workouts for men and women,” the policy states.
“Additionally, female athletes will no longer be allowed to wear ‘booty shorts.’”

The rationale: “Please consider the movements we do during CrossFit classes (deadlift, toes to bar, handstand push ups) and how these movements reveal certain areas of the body to others in the class. Our mission is to create an environment where we can display our fitness and success, but allows every member to feel comfortable in their CrossFit journey.”

One member received this response to a question about the new policy: “We understand not everyone will agree with our position on how we run our gym/business. Our goal is to create a positive and welcoming environment. We believe our influence can be more then just a physical and mental toughness from hard workouts. But carrying ourselves in humility and modesty, and being thoughtful of how I expose my body to others besides my spouse.”


7/12: OUTWOD San Diego Crossfit Invictus (San Diego, CA)
7/13: Warrior Affiliate League Barbellas (Anaheim, CA)
7/13: Wods For A Cause Nova Scotia (Bedford, Nova Scotia)
7/13: The Mountain Meltdown Wilmot (Wilmot Mountain, WI)
7/13: Battle of the Beasts (Hudson, NY)
7/13: The Freedom Fitness Festival (Gainesville, FL)
7/13: River’s End Rampage 2019 (Sharpsburg, KY)
7/13: OUTWOD Westport CrossFit Westport (Norwalk, CT)
7/13: OUTWOD Lubbock Capstone CrossFit (Lubbock, TX)
7/13: Showdown at the Swamp 2019 (Greenville, SC)
7/13 – 7/14: Fresh Coast Games (Muskegon, MI)
7/19: OUTWOD Las Vegas CrossFit Social City (Las Vegas, NV)
7/19 – 7/20: The 2nd Annual 24 Hour Kettlebell Challenge (Chino, CA)
7/20: OUTWOD Twin Falls The Pack CrossFit (Twin Falls, ID)
7/20: OUTWOD Chicago PXM CrossFit (Chicago, IL)
7/20: The CFB Gymkhana (Burlington, VT)
7/20: Masters Mayhem (Kilgore, TX)
7/20: Belmar Beatdown (Belmar, NJ)
7/20: Battle at the Falls (Granite Falls, NC)
7/20: Old Timers Classic (Williamsburg, VA)
7/20: Hero Games 2019 (Bedford, VA)
7/20: 2019 McCall Throwdown (McCall, ID)
7/20: RX’Mas in July 2019 (Urbana, OH)
7/20: Sacred Pine Invitational (Ladson, SC)
7/20: Barbells for Bullies Denver (Denver, CO)
7/20: Shoofly Lift Off (Fuquay Varina, NC)
7/20: Coffland Hero Challenge at CrossFit Mt. Hood (Gresham, OR)
7/20 – 7/21: Battle of the Barbells (Nashville,TN)
7/21: The Buckeye Games (Medina, OH)
7/21: Coffland Hero Challenge at Rough House CrossFit (Bridgeport, CT)
7/26 – 7/28: CanWest Games (Coquitlam, BC)
7/27: The Mountain Meltdown (Arapahoe Basin, CO)
7/27: 7th annual Dog Days of Summer Competition (Roswell, GA)
7/27: The CF Summer Circus (Des Moines, IA)
7/27: 2019 Summer Meltdown (Birmingham, AL)
7/27: Masters Tour (Travelers Rest, SC)
7/27: Rock The Ages CrossFit Team Comp (Carollton, TX)
7/27: The WoDer Games (Ontario, Canada)
7/27: Girls Gone RX Waco (Waco, TX)
7/27: Rock the Ages at CrossFit Templum (Carrollton, TX)
7/27: The Meshugge Melee (Overland Park, KS)
7/27: All Gave Some, Some Gave All (Whitesboro, NY)
7/27: EVF “Stronger Together” Challenge (New York, NY)
8/2: Pirate Supporters Friday Night Light Kick Off (Lefors, TX)
8/3: OUTWOD Kansas City at CrossFit FIF (Kansas City, MO)
8/3: War of the WODs Summer Series (Greensboro, NC)
8/3: Riverport Rumble (Louisville, KY)

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