How to Do a Bar Muscle Up

In order to perform a proper Bar Muscle Up, it is important for cross fit athletes to perfect a few foundational exercises. Practicing strict pull ups and tightening your core strength are the two most important foundational elements. Next, you will want to perfect your kipping pull up, as this maneuver is essential to completing effective Bar Muscle Ups. If you can perform these exercises with ease every time you go to the gym, then you are ready to face the awesome power of the Bar Muscle Up.

The best way to begin learning the Bar Muscle Up is to practice with a box first. Grab the bar with your hands a little more than a shoulder-width apart. Your focus should be upon “diving” over the bar. The best way to do this is to pull your chest over the bar, with it clear past your ribcage. Get a feel for the bar: rotate your hands as your chest moves over the bar. If your wrists are locked, it may prevent you from passing over the top of it.

The next step is to practice “diving” from the hanging position. Start by removing the box. Hang from the bar as though you are going to do a pull up. Then in one fluid motion, pull yourself up into the dive explosively, throwing your hips toward the bar with a strong pull. This is very similar to the motion you perform during a kipping pull up: press your chest through at the beginning, get yourself away from the bar so you are at a 45 degree angle from the bar, then throw your hips into the bar and lean forward into the dive. Ideally your hips will sit on top of the bar and your body will be parallel to the ground.

The last step is a simple press upward. The motion is a sort of push up performed at when your body is on top of the bar. When descending, you can swing your body back out and press your chest again underneath the bar in order to gain momentum for your next Bar Muscle Up.

The Bar Muscle Up is not for wannabe gym rats. Be sure to practice safety when you are starting out; master the kipping pull up ahead of time. The Bar Muscle Up exercises your core, your glutes, your chest, arms and back. Crossfit enthusiasts know the value of this maneuver, and performing it properly is key. 

How to Do a Proper Overhead Squat

One of the most demanding lifts in weight training, the overhead cross fit squat is a challenge to execute properly. By incorporating this lift into your crossfit regimen, you will improve your mobility, your squat depth, the strength of your back, and your stability when performing other lifts. Be sure to practice safety and use a spotter when you are starting out.

Set your stance first. Your heels should be directly under your shoulders, and you should turn your toes out slightly for stability. While a PVC pipe can be used to demonstrate the proper stance and grip, it is possible to lock out the pipe incorrectly without even realizing it. Experts recommend that you use a barbell (15 or 20kg) or a training bar when you first practice your stance and your grip in the gym. This will help ingrain the proper positioning as you begin.

Next, work out a good grip. Your index fingers should hold the bar just outside of your elbows, and you should raise the bar up to shoulder height. When you are setting up the lift, your grip should create a 90-degree angle at the elbow. Use a “snatch grip” with your thumb around the bar – grip it tightly like you are squeezing the life out of the bar.

Third, press the bar straight up over your head. You will want the bar to be 6 to 8 inches overhead. Be sure to keep your wrists straight as you get ready to do your first squat.

Then drop into the squat. Push your knees out, and keep them in line with your toes. Your torso must remain straight with your chest as upright as possible. The weight should sit in the outside of your heels as you go into the squat.

Finally, execute the lift. Drive the bar upward, pushing the floor away through outside of your heels. Keep your wrists directly over your shoulders at both the top and bottom of the motion. Avoid leaning forward, and don’t bring your hands behind your shoulders. Keep your body as straight and upright as you can, with your knees above your toes. Repeat the motion down and up until you repeat the desired number of reps.

If you are a Los Angeles gym rat – or maybe you want to become one – make sure you know how to properly execute an overhead squat. It will work wonders for your cross fit workout.

Adam Lerner of A4 Fitness in Los Angeles shows 8 interesting types of pull-ups to work various muscle groups and create the ultimate pull-up challenge! Great for any crossfit routine or normal strength training exercise regimen. Try these 8 pull-ups to increase your agility and strength.

Eight Types of Pull-ups for the Ultimate Challenge

Whether you want to be an athlete, build muscular strength, or if you are training at the gym for the MMA, you have to have a good pull-up regimen. Old fashioned pull-ups are an excellent start, but what if you want to diversify your crossfit workout? Take a look at these eight types of pull-ups and try to incorporate all of them into your workout.

1) The Standard Pull-up

Practiced throughout the ages using only a crossbar and your own physical weight, the classic pull-up is one of the best ways to build upper body strength without weights. The execution is simple. Keeping your arms shoulder-width apart, hang suspended from the bar by your hands. As opposed to a chin-up, where your palms face your body, make sure that your palms are facing away from you. Then, using only your arm strength, carefully lift your head up over the bar, chin and all. Do not swing your legs to gain momentum – you want to make sure that your upper body is doing all of the work. 

2) Reverse Grip

Also known as a chin-up, a reverse grip pull-up relies on your bicep strength rather than your triceps. The execution is the same as a standard pullup, except that you should curl your hands underneath the bar with your palms facing toward you. You may find that you are able to do more pull-ups using the reverse grip than the standard method: be sure to increase your reps accordingly.

3) Switch Grip

A switch grip pull-up is a hybrid of standard and reverse grip pull-up styles. Simply place one hand over the bar, and the other underneath as you hang suspended (i.e., with one palm facing forward and the other facing toward you). After you complete a set of switch grip pull-ups, perform another set with your hands in the opposite positions. 

4) Weighted

You will need a sizable curling weight for this pull-up: we recommend a 35-pound dumbbell. Before jumping up to the crossbar, turn the curling weight on its side. Position your shoes on either side of the dumbbell’s grip, keeping your balance with your toes. Then leap for the bar and perform a set of standard pull-ups. The weight will create additional resistance, so be sure to decrease the number of reps if necessary.

5) Butterfly

This form of pull-up requires continuous movement, so once you begin try to get a flow going. To begin, you will want to press your chest forward and swing your legs as you perform a standard pull-up. As you rise to the bar, allow your momentum to bring your face toward the bar – but do not pull your chin over the bar! As you descend, maintain your momentum by pressing your chest forward again while swinging your legs. Repeat the motion again and again in a fluid, circular motion.

6) Kipping

Kipping is similar to the Butterfly, but less fluid. Press your chest forward and swing your legs, as before. As your rise to the bar, pull your chin over the top. Immediately push back once you reach the top, allowing your weight to draw you back down. Press your chest forward again, swinging your legs, as many times as it feels comfortable to do.

7) Rock Climber

In order to perform the rock climber pull-up, you will want to space your hands further apart on the bar. Then as you pull yourself up, lean toward one of your hands and lift your chin above that hand. Then lower yourself, and attempt to pull your chin over the other hand. Keep alternating which hand your pull your chin over in your reps.

8) Ladder Pull-up

The ladder pull-up is the most difficult – and therefore the best – pull-up technique. Start in the same way you would do a rock climber pull-up with a wider space between your hands on the bar. With the first inch (or so) that you lift yourself up, pull your body all the way to one side. With the next inch or so, pull yourself to the other side. And so on and so forth. You will essentially move in a zig-zag motion as your ascend. When you descend, continue to move in a zig-zag motion.

With your interest in crossfit training, you will find that these techniques will help to boost the diversity in your workout. Practice all eight of them to gain the greatest benefit for your muscular growth and definition.

Dead Lift Instructional Video by cross fit instructor Adam lerner of A4 Fitness Los Angeles.

The dead lift is an essential part of your weight-lifting regimen. It is an exercise that works several different muscle groups: while it directly targets your glutes, hamstrings, and lower back, it also works the quads, abs, upper back, arms, forearms, and shoulders. This lift must be executed properly in order to benefit from it – if you have poor form, you could disrupt your posture or even throw out your back.

To begin, you’ll want to make sure that you have the right amount of weight on the bar. If you are unsure how much you should start with, try lifting the bar plus five pounds on each side. If you need more weight, add another five pound weight on both sides. Continue in this manner until you’ve got the right amount.

Next, place the balls of your feet directly under the bar. Line the bar up with the joints in your toes, to be exact. This will allow you to lift the bar safely past your knees as you perform the dead lift. Your feet should be shoulder width apart, and parallel to each other. If you prefer, you may point your toes slightly outward for more balance.

The typical grips for dead lifts are the overhand grip, with the palms of your hands facing your body, or the hook grip, where the thumb is locked underneath the fingers. For beginners, we suggest that you use a mixed grip instead: place one hand over the bar and the other hand underneath, so that your palms face opposite directions. We recommend this grip because the bar will have a tendency to slip out of your hands with an overhand grip. A mixed grip allows one hand to maintain its grasp of the bar should it begin to loosen from the other. (Warning: Do not use an underhand grip, as it could rupture your bicep and nearby tendons.)

The starting position is called the setup. With the knees slightly bent and your hands gripping the bar outside of your legs, hinge forward with your hips. Your thighs should be parallel to the floor, and your lower legs should be nearly vertical. The angle between your feet and your calves should be about ninety degrees. With the bar near your shins, keep your head and eyes facing forward. Your chest should be out and your back flat.

Let a breath drop in. Then, keeping the bar close to the body, exhale and straighten your legs. Push the floor away from you with your heels and bring the weight up past your knees. Maintain a tight core throughout the lift, and thrust your hips into alignment with your feet. This is called the lockout position. Pause for a moment and breathe again.

Maintaining a straight back, hinge forward at your hips and allow your knees to bend. Set the bar down. That counts as one rep; make sure to do an appropriate number dead lift reps according to the weight and how many you want in your set. Make sure to always perform a proper dead lift in order to avoid injuries throughout your workout regimen.

People ask me all the time: “What should I eat?” The answer is food, real food. That means relatively untouched plants and animals for the most part—foods that are processed as little as possible. The key is to stay in the outside aisles of the grocery store, where the fruits, vegetables, nuts, seeds, meats, poultry and fish usually are.

The goal is to eat whole foods.  And the important elements to keep in mind when focusing on nutrition are proteins, carbohydrates, and fats, all of which your body requires for daily performance, a healthy immune system, and mental clarity. Now you might be thinking: “I don’t get sick often and my brain works just fine. I just want to lose some weight.” Good, because the same answer applies. Your body wants proteins, carbohydrates, fats, vitamins, minerals and water. If you’re getting all of these nutrients, you won’t be hungry, and if you’re not hungry, then you won’t overeat; if you don’t overeat, you won’t be overweight. Simple enough? Great! Let’s explore what types of foods you should be eating to satisfy each of these major food groups:

CALORIES

    Calories are the fuel and energy source for the human body. Nutrient-rich calories provide energy you can actually feel. Nutrient rich calories are those high in vitamins and minerals (micronutrients). They act as your body’s fuel, allowing your brain, muscles, organs and nervous system to function at optimum levels. Calories should come from the proper combination of carbohydrates, proteins, and fats (macronutrients).

CARBS

    What is a good carbohydrate? The short answer is: vegetables and fruits, in that order. A good carbohydrate is one that is rich in micronutrients such as vitamins and minerals. These carbohydrates also tend to be anti-inflammatory, which means they help reduce the risk of disease and ward off illness. If you’re a fan of beans don’t worry they’re healthy. Just find the least processed version of beans possible. A little brown rice, quinoa or oatmeal won’t kill you either; just limit your intake of grains to times when you anticipate needing extra energy due to working out or other performance enhancing activities. Generally avoid wheat, barley and rye because they are high in gluten and many people have an intolerance to gluten without knowing it. If you eat wheat and feel great that’s fine, but it shouldn’t be a dominant food for anyone because it has several negative impacts on other nutrient absorption.

PROTEINS

    Proteins are the building blocks of all the parts of your body. Your muscles, your brain, your organs, your tissues—all depend on you consuming a sufficient amount of protein. Most experts tend to agree the amount of protein you consume should be between 0.7 and 1 gram per pound of lean body mass. That means if you weigh 200lbs and you are at 20% body fat, you have 160lbs of lean body mass. You should therefore eat roughly 160 grams of protein per day. Choosing proteins with healthier fats in them like Wild Alaskan Salmon,  Atlantic Mackerel or other small to medium size fish that don’t spend their lives swimming in deep seas absorbing toxic metals, would be ideal.

When it comes to red meat and poultry, one should be looking for the organic, grass-fed or free range options whenever available. Yes, it’s more expensive to eat healthy and organic, but would you rather spend the money on doctor bills in the future or on food in the present? Studies have shown that free roaming, grass fed beef is rich in omega-3 fatty acids, which can help the metabolism and brain function more efficiently as well as reduce the risk of heart disease. The standard corporate farms keep cows in small cages where they are fed an unnatural diet of corn and grains, decreasing their immunity (often triggering the use of antibiotics) and increasing unhealthy high fat compositions. This beef has been shown to be associated with all types of problems, including increased risk of cancer, stroke and heart disease.

FATS

    When it comes to fats, we are looking for those high in Omega fatty acids, specifically Omega 3’s because Omega 6’s are more abundant in most American diets; Omega 9’s are not essential because your body can make them as needed. Nuts and seeds, especially chia seeds and walnuts, are excellent options. When it comes to vegetable fat sources, avocados are another great vitamin, mineral and Omega 3-rich option.

    Now, oils are interesting. Many people use canola oil, which is low in saturated fat compared to some other oils, yet it has a relatively high burning temperature. The only problem with canola oil is that it is derived from an inedible and toxic rapeseed plant containing large amounts of erucic acid (a known toxin). The only way to make rapeseed oil (canola) edible for humans is to genetically modify the plant before processing the oil. I personally am not a fan of genetically modifying food to make it less toxic for human consumption (a bit scary if you ask me). If something that grows in nature needs to be modified on a genetic level to stop it from killing people who eat it, then maybe we should consider finding another plant source for our cooking oil. Also, some people have been known to have a negative response to canola oil ingestion. Symptoms may include, asthma, respiratory issues and skin reactions, as well as digestive symptoms like cramping, bloating, stomach pain, gas, vomiting, and diarrhea. This is probably due to the fact that even after genetically modifying the rapeseed plant, some of the toxic erucic acid remains. 

    A popular choice these days is coconut oil. Coconut oil may be a good option because it is low in cholesterol but high in saturated fat. There has been much debate about whether or not saturated fat in coconut oil is harmful. To this point, I believe there have been too few studies for a solid conclusion.  One thing is sure, however, coconut oil tastes pretty good. Olive oil is definitely one of the better choices when it comes to cooking oil or salad dressing. Ideally, choose one that has not been processed, like extra virgin olive oil. Extra virgin olive oil does burn at a lower temperature than processed olive oil, so just be careful about your cooking temperature, or use a combination olive oil that is minimally refined.

EAT HIGH QUALITY

    In most cases and for most people, nutrition questions tend to be related to weight loss. And why not, considering that the United States has the highest rate of obesity in the world? In my opinion, the focus has been on the wrong thing. Most people are concerned with eating less. That means they are concentrating on the negative or depriving themselves, which most people do not want to do. I suggest we focus on what we should do rather than what we should not do. So what should we do?

    To sum it all up: eat more, high quality food. Eat more lean, organic and free range proteins.  More nutrient rich carbohydrates, such as colorful fruits and vegetables.  More healthy fats, like olive oil, avocados, chia seeds, almonds and walnuts. Put simply: the healthier food choices you make, the fewer calories you will eat. Eat fewer calories and you will lose weight.  A body wants what a body needs, and once those needs have been met, excessive hunger and extreme cravings will be a thing of the past. Now that we have tackled the physical health and weight-loss challenges. The next challenge is recognizing when you use food as an emotional substitute (i.e. due to relationship issues, self-loathing, body images issues, eating disorders and low self-esteem). I think we will save that topic for another article. For now I hope we've helped, and good luck on your journey!

By Adam Lerner

Staying active throughout the week is part of maintaining a healthy lifestyle. Easier said than done for those gym haters out there. But studies have shown that skipping out on strength training and cardio workouts can lead to heart disease, depression and osteoporosis.

Pretty scary, right?

You don’t need to make your exercises complicated. Life is already confusing enough; keep it simple when you head to the gym. CrossFit champ and elite athlete, Jason Khalipa, tweeted: “Sometimes the best workouts are when you are a bit rushed. Short and sweet. Intensity gives great results.”

Below are some super simple tips that even the most amateur gym dude/gal can use when heading to the gym:

1)     Focus on intensity, not time.  It’s not about how long you workout for, but how hard you push yourself. If you’re working out for over an hour and you’re not breaking a sweat, your heart isn’t pumping or your muscles aren’t aching, then you’re not working hard enough.

2)     Push yourself harder. When you finish your workout, ask yourself “did I push myself as hard as I could without injuring myself?” If the answer is yes, then you’re doing something right.

3)     Always keep your workouts fun. If you’re not having fun while doing it, while do it at all?! CrossFit and MMA trainers, for instance, should push you to new levels that you wouldn’t experience elsewhere. Their routines are typically always changing and they always try to encourage their clients to push themselves, while having a good time.

4)     You can get fit in 30 minutes, 3 days a week. You don’t need much more time than that to stay in shape, if you push yourself. But you’ve got hit it hard. Listen to music on your iPhone to get you pumped up. You just need to move. Whatever it is: squats, sit ups, push ups, jumping jacks…when you feel your heart start to race, you’re on the right track.

If you’re toying with the idea of implementing high-intensity circuits with a short-time frame into your routine, then a CrossFit program may be for you. If you’re just not into pushing yourself to the max in a small period of time, and would rather learn practical skills for everyday use, then maybe try a Martial Arts program. A great gym, with a holistic approach to fitness, should offer a little something for everyone. Follow these tips, stay in shape, and your life should generally be happier…and longer.



Photo courtesy of Geek Philosopher

In an age of the increasing popularity of yoga and other low-impact forms of exercise, we've begun to hear a lot about the alleged dangers of high intensity workouts such as what programs like CrossFit have to offer. However, CrossFit's negative reputation is largely based on a lack of understanding. The truth is that CrossFit carries with it only about the same risk as powerlifting and competitive weightlifting – which, contrary to what many believe, are, along with CrossFit, among the safest sports around. In fact, there are a number of ways in which CrossFit is, in fact, helpful in the process of rehab:

1. CrossFit is an excellent way to get – and keep – patients moving. While it is true that part of rehab involves identifying which muscles to rest – and to what extent – it is only through strengthening supportive tissue through exercise that a person will ever fully recover from an injury. And CrossFit is all about movement.

2. Crossfit exercises put the emphasis on an incredible range of motion. Therefore, using the Selective Functional Movement Assessment (SFMA) or Functional Movement Screen (FMS) with CrossFit is a great ways to identify exactly where the problems lie – whether the mobility problem is with shoulder pain, thoracic extension, scapular stability, ankle mobility, or hip and core stability. There's just no way to overlook any muscle group when CrossFit is involved.

3. The high intensity nature of CrossFit exercises are not only great for the cardiovascular system, but they also help warm up the body to prevent further injury during all types of exercises, including those used in a rehabilitative setting.

4. Integrating CrossFit techniques into individualized sessions also provides a great opportunity to educate patients on how to improve their exercise techniques overall. Once patients are doing these addictive high energy movements (which involve so many muscles doing such a wide variety of things), it is only natural that they become more curious and receptive to understanding the biomechanics of exactly what's going on with their bodies and why. Thus, their chances of re-injury go down.

5. A strong and healthy body is less susceptible to re-injury, too – and CrossFit helps make just such a body possible. It's an unfortunate misconception that CrossFit fans, who do in fact love an intense and challenging workout, must, therefore, all be body-building maniacs with outrageous (or even dangerous) fitness goals. The truth, in fact, is that there are many who do CrossFit with the simple goal of being able to play with their children and keeping their bodies strong and healthy. A strong and healthy body is one that's better protected against sprains and other injuries.

Overall, it's really a shame that such a huge misunderstanding of CrossFit exists. It's a reputation that not even a sport as high-impact as recreational running has, despite the fact that running carries ten times the risk of injury compared to CrossFit! However, perhaps all of that will begin to change as more and more professionals begin to see the benefits that CrossFit can offer when it comes to physical rehabilitation.

For those feeling motivated to get in shape, there are many types of workouts available, and those workouts yield a wide variety of results – from the slimming effects of regular long distance running to the notorious “bulking up” that comes from grueling, slow hours of repetitively pumping iron at the gym. Genetics and diet certainly play a key role as well, but there's no denying that paying attention to which muscle groups you're working – as well as to the intensity of the workout – will also have an enormous effect on the end results. Not everyone can be a mixed martial arts (MMA) fighter, but wouldn't it be great if there were a workout that in some way mimicked the unbeatable (no pun intended) fitness results of MMA battling? Luckily, there is; this is where CrossFit training comes in.

Intensity

In fact, CrossFit's “FGB” (“Fight Gone Bad”) gets its origins from the world of MMA. The story goes that renowned UFC fighter B.J. Penn was in search of exactly such a conditioning workout and thus approached CrossFit founder Greg Glassman. The result was this series of three five-minute exercise rounds that work the same muscles that an MMA battle does (that is to say, all of them!) – and at the same level of intensity. According to Louisville, KY CrossFit coach Ryan Brown, CrossFit is exactly the type of “punishing” workout that combat sport athletes love, incorporating both the upper and lower body for a thorough challenge yielding body-wide results.

Not Heavier – Just Over and Over Again (and Again and Again...)

In addition to honing in on muscle conditioning of the entire body, another important aspect that CrossFit training and mixed martial arts share is the emphasis on movement as opposed to the use of heavy weights. An MMA battle involves fast and constant maneuvering, after all (not repeatedly lifting the opponent!) – and this is why it is important in CrossFit to take on high reps with weights that offer some resistance but not too much (as opposed to using the extremely heavy ones that a powerlifter might use).

Simplicity and Variety of Motion

During your CrossFit training class, you can expect a quick succession of many different exercises designed to replicate the simple pushing and pulling movements that come with martial arts training. This includes activities such as rowing, push presses, box jumps, and wall-ball shots – with short, one-minute rests between each five-minute round. Granted, these may in some ways feel like the longest five-minute time periods of your life – but hey, what would you do if your opponent kept getting up and coming back at you? The answer: try a few new moves – and, most importantly, keep going until you win the match! And that's exactly the point of CrossFit: this, too, is a battle – except, in this case, you're fighting the couch and the flab.

You’ve probably heard of Crossfit—the fitness craze that’s been taking over the U.S. for the past few years. If you’ve heard descriptions of Crossfit, you know the workouts are intense and that you’re going to change not only how you exercise, but also how you look. Crossfit in Los Angeles isn’t for everyone. Those who have suffered previous injuries may need to find another fitness regimen. But most people looking to get in shape will find CrossFit highly beneficial. Here’s a few tips to decide whether it may be right for you:

It’s Made Up of Several Workout Elements

Crossfit gives you a full-body workout that covers, at a minimum, weight lifting, gymnastic movements, cardio work and core training. Who uses Crossfit? Professional athletes, military special operations units, police academies, martial artists and tactical operations teams. All of these organizations require their members be able to react quickly in uncertain, often high-intensity situations. If this type of training appeals to you, you’d be a good Crossfit candidate.

It’s Intense

Delving further into the idea of “intensity,” high-intensity interval training, or HIIT, is one of the main characteristics of Crossfit training. Think about groups of people lifting those huge tractor tires and flipping them over. That could be one Crossfit exercise meant to help you develop core strength and explosion power. Do you believe that a high-intensity exercise in a shorter time period is for you? Give it a shot!

If You Can Do This...

If you’re joining a Crossfit gym in Santa Monica, you’ll hear the coach refer to the “WOD.” This is the “workout of the day,” which can consist of the following:

º One 20-minute AMRAP (which means “As many rounds as possible”). In this AMRAP:

º Two Burpees

º 100 meter run

º Two pull-ups

º Two 185 pound deadlifts

Look back at the acronym: AMRAP. When you finish those deadlifts, you aren’t done for the day. You have to go back and do this routine as many times as you can–in 20 minutes!

It’s a Culture

It’s not only the high-intensity exercise that attracts Crossfit followers. Many Crossfitters engage in a particularly athletic lifestyle, including a balanced diet and a balanced sleep regimen. Also, Crossfit members enjoy exercising along with others who are doing a similar workout, to help them stay motivated and engaged. They respond well to the support and verbal encouragement they get from their coaches and teammates.

Beware the Risks

We’ve talked about the high points that might attract you to trying a Crossfit workout. If you have suffered an injury in the past, such as a back injury, you must communicate this to your trainer, so he can help decide if Crossfit will be a good activity for you and exactly how you might alter the workout.

Fortunately, nearly all Crossfit gyms will offer a training course that teaches you the foundational movements you need to learn proper movement. This course, called “Elements” or “On Ramp,” lasts up to one month. Now that you’ve read this, it’s up to you to decide if Crossfit could be for you.

A YEAR AGO ADAM AND I NEVER COULD HAVE IMAGINED THE COMMUNITY OF LOVE AND SUPPORT THAT HAS BEEN CREATED THROUGH A4 CROSSFIT & MMA PROGRAMS. COMING BACK TO LA, WE HOPED WE COULD CREATE AN ENVIRONMENT THAT WAS WELCOMING AND SAFE. WE WANTED TO OFFER OUR MEMBERS A LEVEL OF COMFORT YET SHOW THEM THEY TRULY CAN ACCOMPLISH THINGS OUTSIDE OF THEIR DREAMS. WE HAVE RECEIVED ALL OF THAT AND SO MUCH MORE. WE LOVE WHAT WE DO BUT YOU HAVE MADE US LOVE IT THAT MUCH MORE! WE JUST WANTED TO EXTEND OUR GRATITUDE FOR EVERYONE'S PASSION, DETERMINATION, ENERGY, FOCUS AND MOST OF ALL YOUR LAUGHTER. WE ARE THRILLED TO HELP YOU ON ALL OF YOUR JOURNEYS AND SO LOOK FORWARD TO ALL THAT IS YET TO COME!