Accomplishment is defined as an ability that has been acquired by training.  That in itself is what we do here at Norcal Strength and Conditioning.  We don’t have you doing dead lifts because we like to yell “squeeze your glutes”.  We don’t have you doing handstands because we like to see your face turn bright red.  And we don’t have you doing the death stretch because we want to torture you.  As coaches we design programs based on your needs to function in everyday life.  Our goal is to get you all moving safely, get you stronger, and increase your flexibility so that your daily activities are easier and done without aches and pains.

In doing so, great things happen.  We see people go from lifting with their backs to now using their legs.  We see people come in with nagging low back pain and in just a few weeks have it subside.  We see people without any energy to keep up with their kids day in and day out, now running circles around them.  This is why we train.

I don’t know if you all have noticed this or not, but in the last several weeks there have been several people accomplishing a lot of “firsts”.  By this I mean people are doing things in the gym they never have before.  It’s inspiring!  It’s encouraging! It’s Norcal!  Accompanying these victories have been fellow members cheering them on and giving them high fives afterwards. This is part of what makes our gym so much fun! :)

Here are a few members I’d like to highlight.  Please, if you have had a “first” or if you have seen someone else have a “first” recently in the gym put it in the comments section.  We all want to know!!!


Karen Roush - 24″ Box Jump (middle box + 45#), Double Under

Lindsey Cafferata – Kipping Pull Up, Back bend from standing, Handstand Walk

Jenna Hunter – Kipping Pullup

Nicol  - 15′ Rope Climb (touched crossbar)

Melissa Hostler – Ran 200m loop without walking 2 times

Jackie Murray – Strict Pull Up

Anne Yates – Lunging again (after foot surgery)

Michell Remley – Ran a 5K with her boys

Adrian Sherwin- PR on Clean with 114kg (251 lbs)

Shane Gower – PR on Snatch 66kg (145 lbs)

Nate Carlascio – PR on Clean with 84kg (185 lbs)

Terri Gama – 1st Dip (followed by 3 more throughout the session)

Mark Stunkel – 15′ Rope Climb

Written by Jenny

Jenny LaBaw has been an athlete her entire life. As a 3-sport collegiate athlete, she competed in soccer, indoor and outdoor track and field. Post college she found her need for competition fulfilled through endurance running races anywhere from 5K’s to marathons. Her competitive drive led her to CrossFit in 2010 where she started training to compete at the elite level. In 2011, her first year competing in CrossFit, Jenny placed 2nd at the Northern California Regionals earning herself a spot to The 2011 Reebok CrossFit Games where she gained the title as the 6th Fittest Woman on Earth. In 2012 she improved her regional standings, taking 1st in Northern California and once again a spot to The Reebok CrossFit Games. Injury took her out of the 2013 season, but is working hard at returning to the Reebok CrossFit Games in 2014. Although, she enjoys competing, Jenny's true love is being outdoors mountain biking, hiking, waterskiing, snow skiing, camping and more with her boyfriend, Marcus and two yellow labs, Ziggy and Pogo. With her love for sport and exercise, Jenny chose a career as a personal trainer so she could share her passion of health and fitness with others. Attending Cornell College, she earned her Bachelor of Arts degree in Physical Education with an emphasis in Fitness and Wellness. Prior to Norcal, she has trained in gyms, private training studios, and coached soccer. Her 10+ years of coaching experience has allowed her to work directly with a wide variety of people from children trying to discover their coordination to adults wanting to shed a few pounds to professional athletes looking to be the best in the world. No matter what walk of life you are coming to her from, her mission is to make you realize your potential and help get you there. She will prove to you that you can be stronger, more fit, and healthier than you think you can be. With her inspiration, motivation and dedication, she will challenge your body, encourage your mind, and help you to develop and maintain a healthy lifestyle. Jenny will help you be your best!

Meet our other coaches.


  1. Without you, Jenny, and everyone around, these firsts would never be possible. Everyone’s encouragement pushes me to do things I never thought I could EVER do! Thank you all!!!!

  2. Matt B

    Awesome job guys and gals! So inspiring to see people reach their goals. I love it!

  3. R.C. Smith

    I got my first Muscle up!!! Linked 3 together. That was my goal for 2012. Check!! :)

  4. Jenny

    RC…WHOOP WHOOP!!! Nice work!! That is no small task at all! Congrats on taking care of your new years resolution in month 2.

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