Community Updates: April 25th, 2016
Hey CFHP crew,
*No Saturday 11am class this week due to Squad Savannah Graduation Day!*
This Friday is our gym-wide Bring A Friend Day! Many of you have been asking about friends who want to check out CFHP. This is a great opportunity to introduce them to our community and how we train. And even better - it’s a chance for you to show how far you’ve come since your first day. Please make sure your friend arrives at least 5 minutes BEFORE class starts. Once class has started we won’t have the opportunity to discuss any current or previous injuries and it’s unprofessional to have them jump into a class.
For the next couple months we are building a strength foundation. Look for more barbell movements in the MODs followed by classic quick met-cons and intervals. You’ll also see many benchmarks over the next few weeks.
This week the MODs will look relatively similar to last week - but muscular endurance it what we are after. You’ll see some 20 RM with lighter loads. Prepare to be a bit sore after these training days. Make sure to say well hydrated and take your fish-oil. We’ll also be drilling the Oly lifts on the other days. These are great opportunities for those less familiar with these movements to get lots of practice in under light loads. We also have a classic benchmark girl coming in this week!
ALL ATHLETES! Should be logging their scores into the ZenPlanner app (available from the play store or apple store) or putting it into the check-in computer. We need this data to continue improving our programming and as coaches to help keep you on track.
Again, make sure you are properly feeding and watering yourself. Sleep is essential for your body's recovery processes to take place. Are you getting quality sleep (not just quantity)? Make sure you bedtime routine is dialed in and avoid alcohol as it will interfere with the quality of your sleep. Your primary coach is happy to help.
Calling ALL FNL BLUE TEAM Members! We’re immortalizing your victory! Make sure to add your name to the FNL banner. (There are white pens to use). This weekend we will hang the banner until the 2017 Opens.
Bring A Friend Day! - Friday April 29th
The best compliment you can give us is to refer a friend! This is a chance for them to see what these programs are like, meet the coaches and community, and get a great workout in. If you know someone who is interested, send them to the Facebook event pages for the most up to date information.
Crossfit Bring A Friend Day: https://www.facebook.com/events/1010200082408030/
TOWN HALL MEETING Friday May 13th 7pm at the gym. Look for an email survey in your inboxes in the next week or so. We want to hear all your feedback, good and bad, so that we can continue doing what’s working and improve on what needs to be better. At the town hall meeting you’ll have the opportunity to ask questions, again voice concerns, and hear about the exciting changes down the pipe!
Recently, we’ve made some changes to the guest and visitor policies. These were necessary in order to continue delivering a quality class to our current athletes.
Guests Policy Guests are now only allowed on designated Bring A Friend Days (see below for the next date). If you have a friend or family member visiting from out of town that currently does crossfit they may attend as your guest for free, but must abide by the visitor policy below.
Visitor Policy (for out of town cross fitters). We welcome traveling Crossfitters to the 7:30am, 4:30pm, and 7pm classes only and Saturday 11am class. Visitors should contact CFHP one week in advance. Visitors need to have a letter from their coach or affiliate owner that validates their membership, length of time practicing crossfit, and any other injuries or limitations that our coaches should know about. The email should be sent to firstname.lastname@example.org. Upon receipt of the email from their coach visitors will be sent a link to register and pre-pay for the class. We do not have open gym for visitors.
Fri 4/29 - all regular classes BRING A FRIEND DAY!
Sat 4/30 11am - Squad Savannah - Alpha Squad Graduation (no 11am class)
Sat 5/14 10:30 - Squad Savannah - Bravo Squad Opening Day (no 11am class)
Mon 5/30 time TBD - Memorial Day Murph
Sat 6/4 10 am - Beach Wod
Sat 6/18 AM- noon BBQ for Boobs - more details coming!