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Search: Posts Made By: Gary Ostroski
Forum: Community 04-29-2014, 01:24 PM
Replies: 0
Views: 2,124
Posted By Gary Ostroski
L1 Coach Needed in Baltimore

Looking for an experienced L1 coach in the Baltimore area to pick up some classes part time. Knowledge of The Outlaw Way is a plus. PM me if interested.
Forum: Running a CrossFit Facility 02-20-2014, 10:35 AM
Replies: 13
Views: 4,686
Posted By Gary Ostroski
Re: Athletes doing extra workouts

Have a guy you trust open it up after classes if you can't staff it. But I am sure regulars will start to get upset with having to share space/equipment with those coming in for round 2.
Forum: Running a CrossFit Facility 02-19-2014, 08:17 AM
Replies: 15
Views: 20,272
Posted By Gary Ostroski
Re: Closing my affiliate. Like-new equipment for sale

I know you are looking to sell off equipment - not advice. But maybe my two cents can help you. I am about 6 months in to operation. We have been in the black from day one (no paycheck for me). My...
Forum: Running a CrossFit Facility 12-24-2013, 11:21 AM
Replies: 86
Views: 26,074
Posted By Gary Ostroski
Re: How does my list look? Affiliate for 6 people classes

No ERG? I know they are a lot but can be key for conditioning. If ERG is too much maybe Craigslist a couple airdyne
Forum: Competitions 08-26-2013, 09:52 AM
Replies: 3
Views: 5,638
Posted By Gary Ostroski
Re: 2014 CF Open

Anybody have any info on the start of the 2014 season? Want to put a countdown timer on my site.

Gary
Forum: Equipment 08-26-2013, 07:06 AM
Replies: 9
Views: 2,784
Posted By Gary Ostroski
Re: Rings from High Ceiling

Put the tow straps up this weekend and they work great. A lot lighter and really no issues. Much cheaper than chain too. I put some fire hose around the beam to save on wear and tear on the strap.
Forum: Equipment 08-22-2013, 08:21 AM
Replies: 9
Views: 2,784
Posted By Gary Ostroski
Re: Rings from High Ceiling

That's a great idea but the beam runs the long length of the building... 120ft. other beams are part of the ceiling.
Forum: Equipment 08-22-2013, 06:45 AM
Replies: 9
Views: 2,784
Posted By Gary Ostroski
Re: Rings from High Ceiling

Another issue is they left about 1/2" between the beam and the ceiling. i was going to try and fit some fire hose around the strap but do'nt know if that will work. doing this work 30' in the air on...
Forum: Equipment 08-21-2013, 06:40 AM
Replies: 9
Views: 2,784
Posted By Gary Ostroski
Re: Rings from High Ceiling

Thinking of trying this. I got some tow straps with the loops at the ends. I am going to wrap that around the beam and then buckle to my rouge strap to the other loop. With thtis there would only be...
Forum: Equipment 08-20-2013, 11:37 AM
Replies: 9
Views: 2,784
Posted By Gary Ostroski
Rings from High Ceiling

Anyone have experience hanging rings from 30' ceilings? I tried using chains but the whipfrom the weight of the cahin is violent and makes it hard to transition to the dip. I was going to try linking...
Forum: Competitions 07-29-2013, 12:26 PM
Replies: 2,224
Views: 549,428
Posted By Gary Ostroski
Re: 2013 Open, Regionals and Games Thread

My opinion on scoring is to make it like golf. You would have the Fittest On Earth at a given time. Have three or four majors each year and base the point total as a running total on performance in...
Forum: Running a CrossFit Facility 07-02-2013, 09:17 AM
Replies: 17
Views: 5,100
Posted By Gary Ostroski
Re: CrossFit L1 Advice

I am jsut getting started but also used Affiliate Guard per Brian's suggestion. They were a few bucks mroe than my local guy but everything was super smooth. They know CrossFit.
Forum: Running a CrossFit Facility 07-02-2013, 07:52 AM
Replies: 4
Views: 1,409
Posted By Gary Ostroski
Re: New Affiliate!

Congrats. I am newly affiliated too.
Forum: In Search of CrossFitters 07-02-2013, 07:47 AM
Replies: 3
Views: 3,578
Posted By Gary Ostroski
Re: 410 CrossFit Baltimore's newest Crossfit

Cahba, Just starting them up this weekend. They are free so I "sold out" in like three days. Hoping it helps get the word out since this park is about a block form our location.

And thanks, Vladimir.
Forum: In Search of CrossFitters 06-27-2013, 12:44 PM
Replies: 3
Views: 3,578
Posted By Gary Ostroski
410 CrossFit Baltimore's newest Crossfit

Just wanted to post quick to let everyone know that we will be opening 410 CrossFit in August to serve the Hampden area of Baltimore.:thanx:
Forum: Running a CrossFit Facility 06-27-2013, 12:33 PM
Replies: 18
Views: 3,776
Posted By Gary Ostroski
Re: Received approval from HQ!!!

Finally received my approval. Took a bit longer than I had hoped but 410 CrossFit is now active. Now to try and get my site to show up in search results.

410crossfit.com
Forum: Fitness 06-17-2013, 01:59 PM
Replies: 516
Views: 206,989
Posted By Gary Ostroski
Re: The Outlaw Way

Makes sense. So go the whole two minutes as many as you can or until you come off the rings?
Forum: Fitness 06-17-2013, 01:57 PM
Replies: 516
Views: 206,989
Posted By Gary Ostroski
Re: The Outlaw Way

Starting thi sup this week. What does ME stand for on ME muscle ups?
Forum: Running a CrossFit Facility 06-12-2013, 07:20 AM
Replies: 10
Views: 5,800
Posted By Gary Ostroski
Re: Name, how to choose your name?!

Problem is, they don't allow big cities. So, I got rejected. I guess this is a newer rule since there are plenty of big city names out there.
Forum: Running a CrossFit Facility 06-11-2013, 05:28 AM
Replies: 18
Views: 6,101
Posted By Gary Ostroski
Re: Break Even Point

So what are some of the biggest overheads besides staff md rent?
Forum: Nutrition 06-10-2013, 08:14 AM
Replies: 22
Views: 9,411
Posted By Gary Ostroski
Re: Anyone follows the eattoperform.com baseline?

I decided to start giving this a try. I currently eat about 3400 cal a day and have not gained a pound and lifts aren't going up. Figured I would try this for 6 weeks and see what happens. It has me...
Forum: Equipment 06-07-2013, 02:02 PM
Replies: 5
Views: 5,602
Posted By Gary Ostroski
Re: Reebok CrossFit apparel in New York

Went to the 5th Ave store as well. Wasn't too impressed. But there are a ton of good boxes in the city. I went to Hells Kitchen. They have a pretty cool shirt.
Forum: Running a CrossFit Facility 06-06-2013, 06:03 PM
Replies: 10
Views: 4,972
Posted By Gary Ostroski
Re: Conditional use permit

Just wanted to resurrect this one. Starting this process now and the landlord is concerned about use permits and what they will require him to do to the building. Any one have experience with this in...
Forum: Running a CrossFit Facility 06-06-2013, 07:23 AM
Replies: 18
Views: 6,101
Posted By Gary Ostroski
Re: Break Even Point

Thanks, Adam. This is what I was looking for. Gives you a sense of how the overhead grows as the box grows.
Forum: Running a CrossFit Facility 06-02-2013, 07:04 AM
Replies: 18
Views: 6,101
Posted By Gary Ostroski
Re: Break Even Point

Thanks Brian. I don't have a site or FB yet though. In week four of waiting for affiliation. I actually have an extremely detailed spreadsheet with cash flow and contribution margin that I have...
Showing results 1 to 25 of 44

 
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