https://crossfitpetram.com/blog daily 0.75 2017-05-01 https://crossfitpetram.com/blog/aprils-member-of-the-month-newark monthly 0.5 2017-05-01 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1493678420521-77GAM5NU6DDO2P1O4GDU/image-asset.jpeg Blog - April's Member of the Month - Newark https://crossfitpetram.com/blog/april-10-14-hell-yea monthly 0.5 2017-04-14 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1492185978314-C0O51GGJQ852C2J2O14N/image-asset.jpeg Blog - April 10-14 Hell Yea! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1492186002008-V17A0KS98FEZQP5G2TXT/image-asset.jpeg Blog - April 10-14 Hell Yea! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1492186084581-O35XM9RJ8PZMBZU2E0NR/image-asset.jpeg Blog - April 10-14 Hell Yea! https://crossfitpetram.com/blog/april-3-7-hell-yea monthly 0.5 2017-04-07 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1491572577488-IW1EKUX31RUM8L3ZC3OF/image-asset.jpeg Blog - April 3-7 Hell Yea! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1491572600853-Y61J0TK6Y8G3SHI0XW4L/image-asset.jpeg Blog - April 3-7 Hell Yea! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1491572644101-C613YO7R7Y49WNQNVHWT/image-asset.jpeg Blog - April 3-7 Hell Yea! 17.1 was no problem! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1491572656137-WQ0KFF9UGTP44QDDQ0CW/image-asset.jpeg Blog - April 3-7 Hell Yea! That feeling when you know you put in the work! https://crossfitpetram.com/blog/marchs-member-of-the-month-newark monthly 0.5 2017-03-31 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1490976830084-48M64WAQW40RMCVIFVD8/image-asset.jpeg Blog - March's Member of the Month - Newark Over a year ago, squatting before coaching volleyball! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1490976772397-RIGGZMMY9BM6T4HNI7ZE/image-asset.jpeg Blog - March's Member of the Month - Newark https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1490976808660-C4T19J9ST32PXQNJLY2C/image-asset.jpeg Blog - March's Member of the Month - Newark https://crossfitpetram.com/blog/marchs-member-of-the-month-mot monthly 0.5 2017-03-31 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1490978641639-FX2LQIS6VNWCM3NA8QU9/image-asset.jpeg Blog - March's Member of the Month - MOT https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1490978596888-ZS9PO4D0U0TAJGZNMJ9W/image-asset.jpeg Blog - March's Member of the Month - MOT https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1490978615540-ELSZKKLD3ZDZZ3QXDDDG/image-asset.jpeg Blog - March's Member of the Month - MOT https://crossfitpetram.com/blog/march-21-24-hell-yea monthly 0.5 2017-03-23 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1490282919126-7W9N6877G0PJI0KZQM1T/image-asset.png Blog - March 21-24 Hell Yea! https://crossfitpetram.com/blog/march-13-17-hell-yea monthly 0.5 2017-03-16 https://crossfitpetram.com/blog/i5gj4rntk17jmfc9qqrk5fwecknd03 monthly 0.5 2017-03-03 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1488559523236-TX0NC3LSPJWA7EFQHOPC/image-asset.jpeg Blog - February's Member of the Month! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1488559501904-4ZU4JE00Q6U1O9L0QINZ/image-asset.jpeg Blog - February's Member of the Month! The Don holding court for post workout hydration! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1488559547949-UMIDUG352ZIM0DYVZPQR/image-asset.jpeg Blog - February's Member of the Month! Emily, Vince, Mark and Reagan post workout! Little did Vince know the monster he created! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1488559564747-K5ZVKGC3HE9JASITKB2W/image-asset.jpeg Blog - February's Member of the Month! https://crossfitpetram.com/blog/the-2017-crossfit-open-at-crossfit-petram monthly 0.5 2017-02-20 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1487553942315-RQ65I4LYPBEVRXUWMJ2X/image-asset.png Blog - The 2017 Crossfit Open at CrossFit Petram! https://crossfitpetram.com/blog/february-13-17-hell-yea monthly 0.5 2017-02-16 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1487274675848-3PZD5TDQRDZK3P45ALQZ/image-asset.jpeg Blog - February 13-17 Hell Yea! Always watching... always improving... https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1487274713117-K9M0PQW5PFJNGDWG7HI9/image-asset.jpeg Blog - February 13-17 Hell Yea! Nick's not afriad to get down and dirty and lead the pack! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1487274746439-8AYCXFLDOUAH8GTJJDZD/image-asset.jpeg Blog - February 13-17 Hell Yea! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1487274812935-WG7CIJL6469SLT7WJVHB/image-asset.jpeg Blog - February 13-17 Hell Yea! Hard work pays off! https://crossfitpetram.com/blog/february-5-10-hell-yeah monthly 0.5 2017-02-09 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1486659518962-E8YKZ7A8ZL20O8YOVN2F/image-asset.jpeg Blog - February 5-10 Hell Yeah! Amanda and the 12:00 PM class on MLK Day! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1486659611583-WM4177U6Z4U7STOK8ME5/image-asset.jpeg Blog - February 5-10 Hell Yeah! "I got it..." https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1486659487599-B0TOL20QOM60ZH8S2K0O/image-asset.jpeg Blog - February 5-10 Hell Yeah! Everyone's favorite partner stretch! https://crossfitpetram.com/blog/first-week-in-februarys-hell-yea monthly 0.5 2017-02-03 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1486145450868-IB0VD2ZV1DMI98DA1QLO/image-asset.png Blog - First Week in February's Hell Yea! https://crossfitpetram.com/blog/januarys-member-of-the-month monthly 0.5 2017-01-26 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1485457337973-NYBKZXIXZ141JCZ77SKS/image-asset.jpeg Blog - January's Member of the Month! Back in Summer '16, when it was just Dante and the coaches! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1485457391897-2R9VSEUJ12ZTR0EM6HOS/image-asset.jpeg Blog - January's Member of the Month! Always working hard, leaving no man behind! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1485457421362-IBY68RVEJICPFYNQQGZE/image-asset.jpeg Blog - January's Member of the Month! Enjoying a couple post workout beers after a hard days work! Petram is more than a gym! https://crossfitpetram.com/blog/january-16-21-hell-yea monthly 0.5 2017-01-26 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1485399826160-KTA35ROJDKEJOL9JPQYX/image-asset.png Blog - January 16-21 Hell Yea! https://crossfitpetram.com/blog/january-9-13-hell-yea monthly 0.5 2017-01-13 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1484341516394-8IBA371XZD1RMV2YXDTM/image-asset.jpeg Blog - January 9-13 Hell Yea! Burpees on burpees on burpees! https://crossfitpetram.com/blog/january-2-7-hell-yea monthly 0.5 2017-01-06 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1483664441329-J6K8QZQL24P72VD8P19Z/image-asset.jpeg Blog - January 2-7 Hell Yea! Bold strategy Cotton! Let's see how it plays out for him! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1483664418118-HKZNUPTX65KFBW9EVCCG/image-asset.jpeg Blog - January 2-7 Hell Yea! Dan, a beast in the gym... loved by all! https://crossfitpetram.com/blog/happy-holidays-from-crossfit-petram monthly 0.5 2016-12-17 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1482007374142-M7IBKEXO9TCHMO8YC6J6/image-asset.jpeg Blog - Happy Holidays from CrossFit Petram! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1482007534893-PGLUHVXE4MT4LAB3A3HC/image-asset.jpeg Blog - Happy Holidays from CrossFit Petram! https://crossfitpetram.com/blog/december-5-9-hell-yea monthly 0.5 2016-12-08 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1481220261874-DLJEOPYEHL3SRTZXB0X0/image-asset.jpeg Blog - December 5 - 9 Hell Yea! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1481220241147-W369NIZ5A99GTWM0FAGR/image-asset.jpeg Blog - December 5 - 9 Hell Yea! https://crossfitpetram.com/blog/our-november-member-of-the-month monthly 0.5 2016-12-01 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1480625837277-K7VSZEOS76JZYTUJL2HD/image-asset.jpeg Blog - Our November Member of the Month! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1480625882663-X5ZYTIEO9CA2ELHJZMCG/Screen+Shot+2016-12-01+at+1.48.33+PM.png Blog - Our November Member of the Month! https://crossfitpetram.com/blog/coaches-corner-what-are-we-thankful-for monthly 0.5 2016-11-28 https://crossfitpetram.com/blog/november-14-19-hell-yea monthly 0.5 2016-11-17 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1479412683010-2XZB2I6QLKFZHBB4LTLX/image-asset.jpeg Blog - November 14 - 19 Hell Yea! Nish on his way to that full depth squat! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1479412887774-ZOUMI0Y1YFDIA1NCKNX6/image-asset.jpeg Blog - November 14 - 19 Hell Yea! Marshall giving Nish some tips... and Otto striking a pose https://crossfitpetram.com/blog/get-out-of-the-gym monthly 0.5 2016-11-15 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1478782808180-IO2L0WYSSQESW98W0VK0/image-asset.jpeg Blog - Get Out Of The Gym! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1478783186070-FR114NAJ92KE8VG1PXR7/image-asset.jpeg Blog - Get Out Of The Gym! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1478784199251-T9EMEVK6EO5NN1BS4BHL/image-asset.jpeg Blog - Get Out Of The Gym! https://crossfitpetram.com/blog/november-7-12-hell-yea monthly 0.5 2016-11-10 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1478800554798-JUXRWX7TWJTB0V0XG5RH/image-asset.jpeg Blog - November 7-12 Hell Yea! Alexa moving some lightweight! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1478800592147-QSF41OKDREFANKPCZ6EB/image-asset.jpeg Blog - November 7-12 Hell Yea! Dumbbell Thrusters? No problem! https://crossfitpetram.com/blog/stay-safe-midline-stabilization monthly 0.5 2016-11-04 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1478280923567-LNDYMS0XQWNUUZ6WBPO7/image-asset.jpeg Blog - Stay Safe With Midline Stabilization https://crossfitpetram.com/blog/weekly-hell-yea monthly 0.5 2016-10-14 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1476464966092-JKA5V3XRJTAKQAYSWJAU/image-asset.jpeg Blog - Weekly Hell Yea! https://crossfitpetram.com/blog/september-member-of-the-month monthly 0.5 2016-10-07 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1475859624310-PPJEC95J6M7NVANVRT6Z/image-asset.jpeg Blog - September Member of the Month! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1475859712841-HELN85NEYGNF2XLD19E1/image-asset.jpeg Blog - September Member of the Month! https://crossfitpetram.com/blog/4-healthy-recipes-to-try-this-fall monthly 0.5 2016-10-05 https://crossfitpetram.com/blog/919-hell-yea monthly 0.5 2016-09-20 https://crossfitpetram.com/blog/912-hell-yea monthly 0.5 2016-09-14 https://crossfitpetram.com/blog/the-story-of-the-20-mile-journey monthly 0.5 2016-09-06 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1473177116349-4DCAZGHMMXT8A8F9KMBG/image-asset.jpeg Blog - The Story Of The 20 Mile Journey... https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1473177169746-GUQMOMGD3Y91HOS1F0JE/image-asset.jpeg Blog - The Story Of The 20 Mile Journey... https://crossfitpetram.com/blog/829-hell-yea monthly 0.5 2016-08-30 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1472576103637-E37X82PCR7MUMHSOLGLQ/image-asset.jpeg Blog - 8/29 Hell Yea! Jason going to that dark place during "Elizabeth"! https://crossfitpetram.com/blog/821-hell-yea monthly 0.5 2016-08-24 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1471979408009-FAR1VLDF7EZNX52GBXT3/image-asset.png Blog - 8/21 Hell Yea! Ana being the MVP of the group! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1471979498317-F8Y6A7C8RN3U4A8WUWWF/image-asset.jpeg Blog - 8/21 Hell Yea! https://crossfitpetram.com/blog/eat-clean-train-dirty monthly 0.5 2016-08-17 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1471375304526-MAVVVDYZM1SNS3Q751RV/image-asset.jpeg Blog - Eat Clean, Train Dirty Don't Be Like Mike Stay Away From Simple Carbs Like Bread and Hamburger Buns https://crossfitpetram.com/blog/815-hell-yea-sunday-funday monthly 0.5 2016-08-15 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1471266811858-4STTPVIWR8C1U51HAO8K/image-asset.jpeg Blog - 8/15 Hell Yea! Sunday Funday https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1471266793612-GES31J2M4QOVQP1INHOZ/image-asset.jpeg Blog - 8/15 Hell Yea! Sunday Funday https://crossfitpetram.com/blog/88-hell-yea monthly 0.5 2016-08-11 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1470796085953-S6S2ZHK4GP20G65N912G/image-asset.jpeg Blog - 8/8 Hell Yea! https://crossfitpetram.com/blog/8916-workout-of-the-day monthly 0.5 2016-08-09 https://crossfitpetram.com/blog/8816 monthly 0.5 2016-08-08 https://crossfitpetram.com/blog/8616-workout-of-the-day monthly 0.5 2016-08-06 https://crossfitpetram.com/blog/725-hell-yea monthly 0.5 2016-07-26 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1469533486061-PH1UYKKCHVYBBZIJ0MPW/image-asset.jpeg Blog - 7/25 Hell Yea! https://crossfitpetram.com/blog/718-hell-yea monthly 0.5 2016-07-19 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1468930307649-NAU10J0CRAADGGFN1EFU/image-asset.jpeg Blog - 7/18 Hell Yea! https://crossfitpetram.com/blog/71816-workout-of-the-day monthly 0.5 2016-07-18 https://crossfitpetram.com/blog/71616-workout-of-the-day monthly 0.5 2016-07-16 https://crossfitpetram.com/blog/is-crossfit-worth-the-price monthly 0.5 2016-07-15 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1468529376433-F6H3WPIWZYDJOIKU67SL/image-asset.jpeg Blog - Is CrossFit Worth The Price? https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1468529436177-A81P0P8OPBWKYF2WU1T0/image-asset.jpeg Blog - Is CrossFit Worth The Price? https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1468528272107-MLPMWNCM23MK6HHCJD5Q/image-asset.jpeg Blog - Is CrossFit Worth The Price? https://crossfitpetram.com/blog/71516-workout-of-the-day monthly 0.5 2016-07-15 https://crossfitpetram.com/blog/71416-workout-of-the-day monthly 0.5 2016-07-14 https://crossfitpetram.com/blog/71316-workout-of-the-day monthly 0.5 2016-07-13 https://crossfitpetram.com/blog/week-of-july-11th-hell-yea monthly 0.5 2016-07-12 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1468345909102-38SWIP6B7776YG6OZ7QZ/image-asset.jpeg Blog - Week of July 11th HELL YEA! https://crossfitpetram.com/blog/71216-workout-of-the-day monthly 0.5 2016-07-12 https://crossfitpetram.com/blog/71116-workout-of-the-day monthly 0.5 2016-07-11 https://crossfitpetram.com/blog/beat-da-heat monthly 0.5 2016-07-10 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1468153979316-1GZ5DW7GJLQY1Q21740Z/image-asset.jpeg Blog - 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Keep these house rules in mind. To further elaborate on rule #6: Do not drop barbells when the weight of the bar (35 or 45) weighs more than the plates (10#)… so if you have a 45# bar with one 10# plate on each side you should not drop the barbell, as it will damage the plates. Never drop an empty barbell or a barbell with metal plates. When taking plates off your barbell, please just lay the barbell on the ground… don’t let it slam to the ground. Don’t throw or drop DB’s, just place / guide them to the ground (we get it, you may be tired). https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614630510186-1ZYKGA1RJY8P6H02G20S/Fire+Burpees.png Resources - When you hear the siren in class… Everyone does 5 burpees to honor the first responders heading out! Speaking of first responders, we host a free community workout every Saturday at 9:15 AM. It’s called “THE WEEKLY FIGHT” and you can find it in the Wodify app. Free for Veterans, first responders, law enforcement and their families in conjunction with The Weekly Fight which is a local non-profit with the mission of turning post traumatic stress into post traumatic growth! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614606031222-A9ZW1M59ACORX23WF0ZJ/Screenshot+2021-03-01+at+8.38.06+AM.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614637169683-X5QEK5Q4ZJV0IHTTEBBL/1+%2814%29.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614637168819-WCGIV3TM2RQBKMIIQT1G/2+%2812%29.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614637164597-F2187DA1ASAADJQS61F6/3+%2811%29.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614637164911-R9Y9LE66Y9IFIE71YF5C/4+%285%29.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614688039962-4VP0DFYEFT43XE0TPZ6B/CF_Hierarchy_new1-768x738.png Resources In the 2002 publication “What Is Fitness?” CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our progression largely reflects foundational dependence, skill, and, to some degree, a general theory of development. https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1630325890287-KYUJUQ8BA54HH93PCJ74/whoop-product.png Resources - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1696250599485-FMCEL74OQT2ER55DW5QG/A+powerful+membershipcc.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1716993573257-JTUEA2GFIFOV2ZLNMSAV/A+powerful+membership.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1696250498742-UT0F3E3IV8KVDEZHK71I/A+powerful+membership.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1679493623857-C9XER4GJMNXLKM6TN0NL/3.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1679493622881-ODOXA9VDVKKJO31P3BUO/2.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1720613856925-DSFED42J5OA1W6P79B8B/plunge.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1679493622827-LMB2GEK17N9SCERKBC0D/4.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1679493624599-LYN62I1M3FGV3UDAQ2P9/5.png Resources https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1679493623775-MEQQK8WCGPURWRXVP8T8/6.png Resources https://crossfitpetram.com/amenities daily 0.75 2026-03-20 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1668547788145-72Z6B39M6X264FRB405Y/2022_10_20-CrossfitPetram-CGP_08094489.jpg Amenities https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/a0e668b7-9f17-4163-a090-b393a9531051/469113280_10230752187062522_8166538211853505013_n.jpg Amenities https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/2df995e0-84f0-40a7-86a9-3e5b596f5dac/Copy+of+CrossFit+Class+Schedule+Template.png Amenities - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/7d15509e-625d-48f8-a58f-52b0ae22cfa5/body+treatment.png Amenities https://crossfitpetram.com/home daily 1.0 2026-03-20 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1732126845102-B9DV2T9X06PP2H1IZX3P/464910486_10229953325811490_8298169196137684089_n.jpg Home https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1732127775705-GGDC2W23DZ0ROTSQEVCD/461755596_10229592014778940_7510469846811756478_n.jpg Home https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1732125406763-FE94OXJ6L2Q5XR54NP6H/465271600_10229953356052246_3654431899161240880_n.jpg Home https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1732134244522-QQNSQQLZ0RHVJ66S2UP9/455681014_10229081018484352_7662336052193299011_n-2.jpg Home https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1732567518796-9SQKCR2J4VBD5HITPTII/467373512_10159693738031627_1938110973217472295_n.jpg Home https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/fa160569-ea04-4ec3-8913-aad475c90f37/514486439_10233004219841934_7866585480259291091_n.jpg Home https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/81475e58-38d9-4482-ad08-54656664173f/Copy+of+CrossFit+Class+Schedule+Template.png Home - Our Programs: CrossFit, Hyrox, Yoga, 50+, CF Teens, CF Kids, team training. Our huge class schedule means you can get a workout in whenever you need to! 7 days a week plus open gym times if you want to complete a workout on your own! 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https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/5b0c6c3c-4eee-4413-9d6a-15937c9a48e9/Hawkins-1.jpg Home - Make it stand out Coach Marshall - CFL3 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/d7daf9d0-d61b-41a4-8865-51c48790004a/2022_10_20-CrossfitPetram-CGP_12133511.jpg Home Coach Brian - CFL2 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/a6d1c5f8-f998-43a7-839e-83d91eabe21d/Rutter-2.jpg Home - Make it stand out Coach Gayle - CFL2 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/6d96f0cf-2d8b-48bc-93ef-4f23ed9fc1be/2022_10_20-CrossfitPetram-CGP_07504981.jpg Home Coach Victoria - CFL2 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/be218eab-15de-490b-a690-36e8e43cc92a/coachkady.jpg Home Coach Kady - CFL2 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/c180b449-c884-47f9-bad6-c89a3a42db69/2022_10_20-CrossfitPetram-CGP_09210104.jpg Home Coach Brett 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CrossFit Kids https://crossfitpetram.com/new-page-2 daily 0.75 2018-12-27 https://crossfitpetram.com/crossfit-teens daily 0.75 2024-08-15 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1648122245076-4NBA24BU9Y6TP47KI8IQ/2022_03_04-FNL22.2-CGP_19183901.jpg CrossFit Teens https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1648122069248-H7VMGOWW3Z7F6GC3YKJB/2022_03_11-FNL22.3-CGP_20003001.jpg CrossFit Teens https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1648122076635-93LH42C4WVHPKRQOXMXT/2022_03_11-FNL22.3-CGP_19590001.jpg CrossFit Teens https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1648122099597-C8T3DRXRYA46T8WEEMFM/2022_03_11-FNL22.3-CGP_20092201.jpg CrossFit Teens https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1648122122395-1YUX7XSQSB773SRKXUJB/2022_03_11-FNL22.3-CGP_20032702.jpg CrossFit Teens 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https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1607867282787-A4R8CMVG5HZ9YE6NJALR/4+%281%29.png Fitmas - Day 2 - 12/14 We hope you have been watching your favorite holiday movies! On Monday each class will have a chance to show off their knowledge of holiday movie quotes. A lucky winner from each class wins a FitAid from the fridge! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1607956370769-2R3AUNDFYFQ1T4DZNREY/5.png Fitmas - Day 3 - 12/15 Mele Kalikimaka! As the popular song goes, Mele Kalikimaka is Hawaii’s way of saying Merry Christmas to you! Rock something Hawaiian or Polynesian inspired to the gym tomorrow! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1608038456969-T8CYG835ODSNAM0OZPFD/6.png Fitmas - Day 4 - 12/16 On the 4th day of Fitmas we take on an NCFIT Holiday Benchmark WOD. “The Three Wisemen” Enjoy those thrusters! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1608144466056-SF20D6Y4HZYPW1QU3A1N/7.png Fitmas - Day 5 - 12/17 Donate to Our Daily Bread! Bring your donation to the gym and leave it by our tree. Your donation will help feed low income families, individuals, children, the elderly and all those in need in the Middletown, Odessa & Townsend communities with nutritious meals in a safe environment. Bring an unopened item from the list to the gym by Monday 12/21! Click here for a list of suggested donation items. https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1608298931156-DJUOUXKCMN2PKKM2CR08/8.png Fitmas - Day 6 - 12/18 Head to the Petram member’s page on Faceook and share your holiday card with your fit fam! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1607970562538-0YLAASVW7IEXDNHI3NO7/2+%282%29.png Fitmas - Day 7 - 12/19 La Gayeta will be at the gym all morning! We’ve got workouts at 7,8,9,10 so plenty of chances to workout! If you workout you will be rewarded with a stroopwafel! La Gayeta (gah-YEH-tah) is a fresh homemade stroopwafel that will put a smile on your face from the first bite! The stroopwafels are one of the best and most delicious cookies, seriously!! Made with two thin crispy waffles, filled and glued together with a special caramel-like syrup. First made in the Dutch city of Gouda in the 18th century. La Gayeta will be setup at the gym so if you’d like to order more for the family (check out their website) you can order online and pickup at the gym Sat morning (7-11 am) https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1608433164423-H1VN9ZI2UP0BDJU651I6/Copy+of+12+Days.png Fitmas - Day 8 and Day 9 Enjoy yoga, free coffee and the release of some new Petram gear on Sunday 12/20. Shop Here On Monday come workout in your favorite ugly sweater, or rock some red & green to show your holiday spirit! https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1607818907289-XN7FUOSWO2NFY9G0ZR88/Graphic+Assets+1.2.png Fitmas - Spreading Holiday Cheer - the only way we know how. Fitness keeps us young, happy, and healthy. What we do at CrossFit Petram allows our members to TRAIN TODAY so that they can #LiveBetter tomorrow. Imagine being able to gift wrap the fountain of youth, happiness, and health for your loved ones this holiday season. Would you do it? Well - YOU CAN! Skip the boring socks or pajamas this year and give a gift that will make a difference for the people you care about most. Email/Text us “Holiday Cheer” to set up your loved one with a FREE 5 Class punch card today! https://crossfitpetram.com/theopen2021 daily 0.75 2021-04-01 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1610632935588-TS7RO1HQ1YPBSWSBSLP9/75398072_10163146551370455_6882182159759572992_o.jpg TheOpen2021 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1617280378772-X6AXBIFD6CFQR4RFQQ79/1+%2815%29.png TheOpen2021 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1617280378741-VZMMX8FSDV6E6LFN39SU/2+%2813%29.png TheOpen2021 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1616539465072-88DJLDT1T5WBIPF7LBHL/Copy+of+Simple+St.+Patrick%27s+Day+Event+Flyer+%283%29.png TheOpen2021 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1616539465094-3Z5O7R0TY18EHDYQKUE0/Copy+of+Simple+St.+Patrick%27s+Day+Event+Flyer+%282%29.png TheOpen2021 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1615898400255-70INDPM2YJPIQJ71N3ZL/Zoom+Invite+%283%29.png TheOpen2021 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1615898400348-AWCFMA0GDPAL9PID6JOI/Zoom+Invite+%282%29.png TheOpen2021 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1614899461503-TLX8H67G8NRA9AMME7CC/Zoom+Invite+%281%29.png TheOpen2021 21.1 - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://crossfitpetram.com/theopen2022 daily 0.75 2022-02-18 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1610632935588-TS7RO1HQ1YPBSWSBSLP9/75398072_10163146551370455_6882182159759572992_o.jpg TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1645190716490-KA6YWZ6X9SEE9A959MPZ/Screen+Shot+2022-02-18+at+8.23.35+AM.png TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1645190716520-QAOVHZ3DEVA4Z1NHFG8V/Screen+Shot+2022-02-18+at+8.23.58+AM.png TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1645190717015-G67X7RPM86N1ADWY45CJ/Screen+Shot+2022-02-18+at+8.24.32+AM.png TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1645190717045-BIBMJTN8V2YVA415GJ6X/Screen+Shot+2022-02-18+at+8.24.59+AM.png TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1643581365035-DTOS0RSOO1JROOPSD3I6/1.jpg TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1643581365166-HSOESS8XUCXVUC28TTZG/2.jpg TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1643581365640-1ZR9U6W8PM2YPUONPJY8/3.jpg TheOpen22 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1643581365799-UHITSB77G5WOD3KR5N88/4.jpg TheOpen22 https://crossfitpetram.com/hometownhero daily 0.75 2024-06-12 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1718190624473-HTA3DZBLJ0XNG2GI5YDT/F4F21-25.png FightForFreedom - 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WEEK 1 TEAM CAPTAINS ARE HERE! A Decade of The Open – 10 Years, 1 Community It’s officially time to meet the leaders who will be rallying the troops, bringing the noise, and keeping the fundraising fire lit all three weeks Team Legacy & Y2K Captain: Sandy Coach Captain: Coach Lenny Team Xennial Captain: Carey Coach Captain: Coach Kraig Team Millennial Captain: Jackie Coach Captain: Coach Emely Each team has 1 coach + 1 athlete captain to keep participation high, Friday Night Lights electric, and those team bins FULL for our weekly fundraisers. — WEEK 1 SPONSOR ANNOUNCEMENT We’re proud to welcome Top Tier Physical Therapy as our Official Week 1 Sponsor! They’re helping us kick off the first Friday Night Lights of 2026 and supporting our community. — Week 1 Theme: OLD SCHOOL GRIT Break out the vintage lifting vibes — Tube socks. Headbands. Cut-off tees. All the retro energy. Let’s see who fully commits to the theme Week 1 Fundraiser: Warmth for the Wise We’re collecting blankets and socks for residents of the MOT Senior Center. Fill your team’s bin and earn those points while making a real impact in our community. https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1771162756797-MDS6QV8GFK6KJ5ZNP860/7.png Open26 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1771162756864-SL6DL1BGX4I2D3OMEFLJ/8.png Open26 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1771162758450-T4GLOF3ULZOJJ90REMZW/9.png Open26 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1770078556805-J5MHEYKQZ78PAS0NO61L/471517331_10162301214659322_2335320963931181119_n.jpg Open26 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/1770078743592-JFHCI8I0DAHEIA4QJ4MN/75398072_10163146551370455_6882182159759572992_n.jpg Open26 https://crossfitpetram.com/registration daily 0.75 2026-03-20 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/486d4435-d5bf-4191-84a3-4ddab85542bd/625757982_10236093235025383_5918689134050113400_n.jpg Events https://crossfitpetram.com/registration/hyrox-sim-series-cfp-purchase-all-3 monthly 0.5 2026-03-20 https://images.squarespace-cdn.com/content/v1/564e0b44e4b0f7d2688dfa52/b338d85d-5b66-4809-b039-ad7467284c9f/hyrox.png Events - 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