📅17 October 2013
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By Robert Balajdia


CrossFit Latte Stone owner and instructor Jason Roman shows the class proper lifting technique with the PVC pipe. (photo by Robert Balajadia)

A new wave of fitness is taking our island by storm, CrossFit Fitness to be exact. Where did it come from? Who’s idea was it? Can I do it? Am I going to embarrass myself? All those questions are valid and were a few of the ones I had when I first heard about CrossFit from fellow GSPN member Jesse Pinkston Santos.

The best way to find the answers is to attend a class. I chose to find out everything CrossFit at CrossFit Latte Stone. Even if you called and asked them all the aforementioned questions (from experience), attending a class seems to be the only way you’re really going to get answers. So I did.

Owner and fitness trainer of CrossFit Latte Stone (CFLS) Jason Roman opened up his “box” in June of this year and is seeing his team grow steadily every month. Each class is an hour long and there are currently nine classes Monday-Thursday, eight classes on Friday, and four on Saturday while being closed on Sunday.

Foundation Class


The Foundation Classes begin with a brief visit to the white board to learn history and value of the cross-fit pyramid. (photo by Robert Balajadia)

CrossFit Latte Stone holds foundation class every Wednesday at 5:30 a.m./p.m. and 12 p.m. Each class is separated into foundations 1-3. You can expect to learn a brief history of cross-fit, proper nutrition, and how to use proper technique while doing the workouts to avoid injuries.

The Foundation Classes are very important.

After a brief explanation and cross-fit pyramid to success on the whiteboard, you then proceed to your very first workout of the day, better known as a WOD.

Squats, presses, power cleans, kettle bell swings, and more squats are some of the foundation workouts. Afterwards, your legs will wobble, your core will be angry at you, and your arms will be too tired to lift your  own water bottle, but remember it is just a foundation class and the real work will be done in the actual one-hour class block.

After successfully completing the foundation class, it’s easy to find every excuse not to go back. This is when you have to exchange your pride for commitment and come back for more, you’ll be glad you did.

It was refreshing to see a family of four (Luis, his wife, and two kids) all sign-up and attend the foundation classes. It was a simple reminder how close family ties are on Guam and how important being healthy is to the willing bunch.

First Class


Coach Roman showing the class a proper squat, keeping your back straight and butt out! (photo by Robert Balajadia)

Each class starts with a warmup followed by strength and skill while finishing the hour with your WOD.

My first day looked, and felt, like this:

Warm up – 10 air squats, 10 wall balls, 10 ab mat sit ups.

Skill/Strength – Power cleans 3-3-3-3-2-2 (reps)

WOD – 5 Rounds: 15 medicine ball squat cleans, 200m run w/medicine ball, 15 Kettle bell swings

The warm up was easy, but that is why it’s a warm up. You’re allowed to do more reps in the skill/strength portion, while using the weights catered to your strength level. The technique learned in the foundation classes are exemplified in these workouts, which weren’t too difficult considering you are going at your own pace and weight level. You push as you please.

Then there was the WOD.

Roman told me to aim for three rounds since I was still a beginner, but I had no idea how tough it would be. The goal was to finish all five rounds while going straight through with minimal breaks or stops, or at least everyone else’s goal.


A look at the gym before workouts. (photo by Robert Balajadia)

Somewhere in the second round of the 200m run, I began to regret every cheeseburger I had ever eaten and curse every extra slice of pizza that worked its way into my stomach. At that point, they all felt like coming out the way they came.

I hit the third round and just walked the 200m run. After finishing my kettle bell swings, I tried to convince myself I could do one more round, but I turned over in my pool of sweat and instead convinced myself I would do better next time.

It was a humbling experience and it does require a high level of commitment. Fellow 11 a.m. box-mates like Shane, Chace, Sean, Allen, and Ken, who have been down with CFLS in the early goings, make it easy to stay committed.

Roman does a great job at encouraging everyone in the session and the overall atmosphere is more than friendly. It is safe to say that I have found a home in CrossFit Latte Stone and anyone can tackle cross-fit with the right mindset. The workouts will be hard and it does not appear to get any easier, but the goal towards a healthier lifestyle and better overall fitness level should be enough “want” for you to keep coming back.

Try it for yourself and you will quickly see that it is something you are capable of doing no matter what fitness level. Check out CrossFit Latte Stone on their website and like them on Facebook.

Contact number: (671) 989-1348.

Stay committed and don’t be late for class!



The group of new comers get ready to tackle their first WOD. (photo by Robert Balajadia)



A sneak peak at the whiteboard for Foundation 1 class.


An outside shot of CrossFit Latte Stone.

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