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Welcome to YCF!
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Welcome to Yankee CrossFit!

We're really excited to have you join our growing community. Here's some information now that you're an official YCFer!

To start, we'd like to get to know you a little better and understand what your fitness goals are. Please take a few minutes to take this short new member survey. Click the button below.
Begin Survey!
Meet Your Coaches!
 
Here's a little bit more about owner Brendan Marolda and YCF's other main coaches, Oskar Toro and Katrina LaClair. To read more about all our coaches, click here!
Brendan has been a full-time fitness professional for over 10 years. A former personal trainer and honors graduate of the National Personal Training Institute, he also holds nationally accredited certifications from the National Academy of Sports Medicine and the National Strength and Conditioning Association. With multiple certifications from CrossFit—including a L3 Certification, one of the only in CT—he continues to study under many high-level coaches from the CrossFit and Olympic Lifting world. Brendan also competes at an elite level, including placing 8th at the 2013 CrossFit Games North East Regional as an individual and finishing 2nd at the 2015 Reebok CrossFit Games on team CrossFit Milford.
A former Army medic, Oskar started CrossFit in 2013, two months after returning from his deployment in Afghanistan. He was hooked instantly and soon after realized he wanted to help others to achieve goals of their own. One year later, he received his CrossFit L1 Certificate and has coached at a few other boxes in the state. Oskar believes CrossFit is the catalyst that allows him to promote a healthy lifestyle in the most supportive community he’s ever been a part of. He joined the coaching staff at YCF in September 2015, was a member of the Regional team and is currently going to school for Exercise Science.
Growing up, Katrina was a competitive dancer and acrobat. After high school, she traveled the country dancing professionally before deciding to become a dance teacher/choreographer. She also spent some time competing in Figure. In 2013, she tried CrossFit and was hooked immediately. Katrina earned her L1 certification shortly after and has been coaching ever since. A member of Yankee CrossFit’s Regional team in 2016, her passion for CrossFit is unmatched, she is a true competitor and always has a smile on her face.​
Here are some things to remember:
Remember to activate your CF Dashboard account. This is where you'll sign up for daily classes and manage your payment information. We cap classes off at 15 people so please get into the habit of signing up for class every day. If you need help setting up your account, email us!
The WOD—or Workout of the Day—is typically posted each night on the YCF website. Some people like to check it out before they come to class, others like to be completely surprised when they come in. Whatever you do, try not to "cherry pick" what classes you come to. CrossFit is about variety and it's best to work on as many movements as you can, even the ones you struggle with! 
Join the Yankee CrossFit Members Only Facebook page! The members page is a place to get to know your fellow YCFers, be up-to-date on gym news, stay motivated and definitely share some laughs. Click here to join!

Yankee CrossFit is proud to offer meals from Kettlebell Kitchen, a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy and convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know, your body!

They deliver right to YCF every Monday and Thursday. The order cutoffs are:
• Wednesday evening by midnight for Monday delivery
• Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here: http://www.kettlebellkitchen.com/#how-it-works

Foam Rollers
If you're not already familiar with foam rolling, you definitely will be soon! We have a bunch of "foam rollers" in the gym—ours are made from PVC pipes so they're a little harder, but very effective!—and many of our athletes use them for self-myofascial release, a fancy term for self-massage to release muscle tightness or trigger points. By applying pressure to specific points on your body with a foam roller/PVC pipe, you are able to aid in the recovery of muscles and assist in returning them to normal function. 

Here's a great article from Breaking Muscle explaining everything you need to know to get started with this magic tool! Try to get in a little bit before class to roll out or stay post-class get those tight muscles relaxed. Any coach can give you some pointers!
Movement Videos

We know there was a lot of information thrown at you over the last couple weeks during On-Ramp and some of it might have been a little foreign to you. Here are some videos of the movements you can refer back to if you need a little more clarification. Also, remember to ask a coach if you need more help!
The Air Squat
The Overhead Squat
Shoulder Press
The Clean
Push Up
Abmat Sit-Up
Burpees
Back Squat
Push Press
Kettlebell Swing
The Snatch
Pull Up
Ring Row
Sumo Deadlift High Pull
Front Squat
Push Jerk
Deadlift
Box Jumps
Rowing
Wall Balls
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