Community Updates: September 14, 2015

September 14th

Lots of fun new items in this update! Enjoy.

Athlete Appreciation Day THIS FRIDAY!

Come celebrate 7 years of the CFHP Community. We’ve got a few surprises up our sleeves. We’d love to see all our athletes at some point during the day on Friday. If you can’t make it to class, please swing by. Every singly person brings with them something special that makes this community so great.

Bring A Friend Days - next week

Thursday 8/24 - WBBC Bring A Friend Day 6pm (Crossfitters - if you have a friend interested in boot camp you can come with them to BAF day for a fun workout in the park).

Friday 8/25 - All Crossfit Classes

Saturday 8/26 - All Crossfit Classes

You can bring as many friends as you like - even if they have been to a Bring A Friend Day before. Remember you are their ambassador for class. All Guests need to arrive no less than 5 minutes early to fill out a waiver and meet the coach. If they have any injuries or concerns please come even earlier to discuss those before class.

New coaches and commanders- making waves and impact.

Drew and his next generation of ITP (instructor training program) coaches deserve a huge well done. Our mission is to create positive forward momentum. This doesn’t stop with athletes. This past round of ITP has produced coaches that are primed to carry this mission forward. Thank you to our entire community for your patience and feedback during the evaluation process. This is a huge part of developing future coaches. I’m sure you’ve noticed their progression too. Our WBBC Commanders in Training have been just as impactful and it shows with the atmosphere of support they’ve created for our troopers.

Athlete Spotlights

In case you haven’t noticed, every week we spotlight one of our amazing athletes. If you haven’t seen Janna, Jared, Ian, or Dana - check them out!!athletespotlight/cj0i

Hyperform Video of the Week

What does hip mobility have to do with George Constanza? Drew explains.

Check out all our hyper form videos for technique, drills, mobility, and some sweet at-home movements. While you are there make sure to like, comment, and subscribe!

Recipe of the week

Zucchini Pizza Bites, from our Fuel our Wod Blog submitted by Rudy S. It’s football season, but these great snacks will keep you on track. See this and more at our blog.!fuel-your-wod/c11y9

Programming this week

We are turning things a little upside down. We’ll be WODing before the MOD to mix it up a bit. This is a great opportunity to perform relative heavy cleans and snatches while under a little bit of fatigue. ALL of the MODs for the week are heavy, but not necessarily a 1RM.

Skill Clinics please RSVP online -

  • Row, Row, Row Your Boat Thurs 9/17 at 6:45 with Rachel Dacks. Think you know all there is to rowing? Think again. Fine tune your stroke and learn what the damper setting and SPM really mean.

  • Intro to Gymnastics Tues 9/22 at 6:45 with JT. Master body weight movements by mastering the basic gymnastics positions. Great for all levels of athletes.

  • STRONGMAN - 9/24 at 6:45 with Drew.

  • Intro to Nutrition with Robbie and Leigh - 10/1 at 6:45

Kids Classes

have started! Kids in grades 1st - 5th meet on Wednesdays at 4pm. (Kids classes are 45 minutes).

Have a great week,

CFHP coaches

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