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Workout of the Day

WOD 7/9/15

Posted July 8th, 2015 by 410 Fitness & filed under Workout of the Day.

Benchmark Run 1 mile Rest as needed then- “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Rest after each round but no rest during the set.

Posted in Workout of the Day | Comments Off on WOD 7/9/15

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Today's WOD

GoFIT 3/18/20

10 Rounds of:

7 DB Thrusters 7 Push Ups 7 Burpees

Posted in Workout of the Day | Comments Off on GoFIT 3/18/20

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Certified Functional Strength Coach

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Joe, coach

How did your fitness journey begin?

I’ve been involved with sports since I was 10 years old. After organized sports ended for me, I bounced around gyms for 5+ years until I finally found my home at 410 in 2018. This gym had everything that I was looking for, and so much more that I didn’t know that I was missing. I found my love for fitness at 410.

Why did you get into coaching?

The idea of coaching was always very interesting to me, so when the opportunity came up I jumped on it right away. I wanted to have the same impact on the members at 410 as the coaches did for me when I started. I am very excited to continue to learn and grow as a coach!

What’s your favorite aspect of fitness?

I truly love the clarity that I am granted through fitness. Despite what is happening in life, I have one hour a day where I focus solely on bettering myself! Fitness has improved my physical and mental well-being!

What are your ‘specialties’?

I love teaching the back squat, deadlift, and bench press! Spending time with each athlete to focus on form during our strength cycles brings me incredible joy as I watch them make adjustments and improve through the weeks!

Certifications

CrossFit – Level 2

CrossFit Gymnastics

Clinical Social Worker LCSW-C

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Sam Stuart, coach

How did your fitness journey begin?

My fitness journey began at 5 years old when I joined the “soccer tots” program. Team sports played an integral part of my life ever since and I continued to play soccer throughout college.

Why did you get into coaching?

As a member at 410, I was enjoying my physical and mental growth and I wanted to try to help others feel the same on their fitness journey.

What’s your favorite aspect of fitness?

As I got older I began to understand and value the mental health benefits from fitness. I love that it relieves my stress, helps me sleep better and makes me feel strong physically and mentally.

What are your ‘specialties’?

I love coaching olympic lifts!! Whether you are brand new to lifting or you’ve been a member for years, I still get excited about analyzing lifts, making some minor adjustments and seeing immediate improvement.

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NASM – CPT

Precision Nutrition Level 1

CrossFit Level 1 Trainer

CPR/AED

USA Weightlifting Level 1

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Andrea Alamo, owner / coach

How did your fitness journey begin?

I grew up a pretty athletic kid. While soccer was my main sport, I tried to play as many sports that my schools offered – basketball, softball, volleyball and tennis. I failed miserably at Lacrosse!

When I went to college and stopped playing competitive sports, my competitive drive was really lacking so I turned to the gym. For years, I did your classic globo gym routine of cardio and machines. Honestly, it was a struggle – I wasn’t motivated, I hated working out by myself, so I decided to try something new and exciting. After a quick search online, I found 410 Fitness less than a mile from my house and gave it a shot. Immediately after my first class I knew I was hooked!

Why did you get into coaching?

I always think back to my days of beating myself up in the gym on cardio machines for hours and not really feeling any stronger or fitter. I wish I had a coach at that time to help me identify my strengths and weaknesses and some methods to get stronger and feel more confident in myself. I kind of had to learn that whole process myself.

After years of self-experimenting with different workout regimens and nutrition protocols, I realized that my real interest was in fitness and nutrition. I felt like I had something to offer other people, specially women, and decided to switch to a career in helping people understand how to move well, get strong and feel confident!

What’s your favorite aspect of fitness?

I love the feeling of accomplishment after finishing a really challenging workout! It’s taught me so much about myself both physically and mentally. As a coach, I love watching our members challenge themselves and grow as athletes.

What are your ‘specialties’?

Honestly, I love the basics – I’m really into dialing in your squat and deadlift patterns. I also love coaching tips on pacing, efficiency and how to approach our ever changing workouts!

Certifications

CrossFit Level 1 Trainer (CF-L1)

USA Powerlifting Club Coach (USAPL-CC)

Burgener Strength Weightlifting Level 1

CrossFit Scaling Course and Judges Course

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USA Weightlifting Level 1

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Nathalie Cone, coach

How did your fitness journey begin?

As a shy, nerdy art kid, anything fitness related seemed dreadful. In my mid-twenties, however, something clicked and I began to take my health seriously. I ran a few 5ks and attended dozens of yoga classes with some friends, but eventually decided I wanted to pack on some muscle and get swole. I followed Mark Rippetoe’s Starting Strength program for several months, and while my numbers did go up, I was missing something: community and accountability. I signed up at the closest CrossFit gym I could find and began a journey that has completely changed my life.

Why did you get into coaching?

Meeting my own personal goals has been rewarding, but I’ve discovered that helping others do the same brings me an even greater sense of satisfaction. I strive to join members where they are—exactly as they are—and be a guide on their own fitness journey. Coaching comes with a lot of teaching, seeing and correcting, but my number one goal is to listen.

What’s your favorite aspect of fitness?

I workout not only to feel stronger and look better, but the level of physical and mental self-confidence it gives me is unmatched. It takes me well outside of my comfort zone—a place I tend to stay away from—and reminds me that if I can crush it at the gym, I can crush it at life. I also love feeling like a total badass when I PR my deadlift.

What are your ‘specialties’?

Powerlifting and gymnastics movements are my jam!

Certifications

CrossFit Level 1 Trainer

CrossFit Adaptive Trainer

CrossFit Masters Trainer

Precision Nutrition Level 1 Certified

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Mike Dominelli, coach

How did your fitness journey begin?

Fitness used to be a chore for me: cardio machines and trying to build up those “mirror muscles.” I spent too many years frustrated by spending too much time at the gym and not seeing results. When I heard that 410 opened up I was curious and gave it a shot, with no expectations. After that first class, I saw why I wasn’t seeing results before. Group training offered all of things I had been missing at the traditional gym: structured programming for strength and conditioning, coaching and motivation. The results at 410 were increased speed, stamina and strength. That sounded good to me, so I stuck around.

Why did you get into coaching?

Ha. I love seeing gains. People often come into 410 as frustrated as I was. Over the last six years, I’ve seen people at all levels of fitness begin with little confidence, work hard and very soon discover that they are fast. Or strong. Or nimble. The look on someone’s face when they set a personal record on a back squat or a run or – the absolute best – when they get their first pull-up: that’s what makes me want to be a trainer.

What’s your favorite aspect of fitness?

Working hard for myself and supporting others. In our gym we practice hard work, humility, kindness and empathy. By practicing at the gym I’m better able to bring these values to the rest of my life.

What are your ‘specialties’?

I really enjoy progressions – getting someone to their first pull-up, or helping new members understand some of our more complicated olympic lifts.

Workout of the Day

Today's WOD

GoFIT 3/18/20

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