Community Updates: May 16, 2016

May 16, 2016

 

 

 

 

It’s a regular schedule this week!  Woohoo!

 

Thank you to our athletes that came on Friday night to our first Town Hall Meeting and for being a part of this amazing community.  Congrats to our Tribal Elders!  You’ll notice their picture on the wall behind the rowers.  These are individuals that have consistently been attending class for the last 3 years or more. 

 

If you missed the meeting, look for an email later on this week. 

 

TRAINING

It’s rep-max testing week! 

 

Throughout the week we will be testing new 1-RMs (or 3RM or 5 RM if you are new).   Back squats, shoulder press, front squats, bench, and deadlifts are on the agenda (in that order).   We encourage our athletes to get as many tests in as possible this week so that you know your numbers.   ALL numbers MUST be entered into ZenPlanner!   Remember the 5-class pack is available for those of your with 2 or 3x per week memberships that want to come more this week.  

 

We are also still in Murph Prep Phase.  Make sure that you save the date for this annual workout to celebrate our heroes on Memorial Day.  You can do the workout as an individual or as a partnership to complete all the reps.   

 

Remember start hydrating hours before your wod.  Don’t wait until you are at the gym.  It’s getting hotter!!

 

COMMUNITY

Beach WOD - is JUNE 4th.  10am at North Beach by the light house.  We’ll WOD in the surf and then hang out.  Friends are welcome on this day.  The only class at the gym that day is Squad Savannah. 

 

BBQ for BOOBS - Join us this Father's Day weekend for a combination of things we love:  crossfit, yoga, and BBQ.  And boobs!  All proceeds will benefit Barbells for Boobs,  an organization that advocates for every person's right to know the status of their breast health by giving grants to women's health centers to provide free early detection tests. 

 

 

Registration is $35 (deadline June 6) and includes:

 

-T-shirt

-Workout

- Yoga

- BBQ

- Raffle ticket (more available for purchase)

 

Interested in getting involved? Email Stephanie Kartalopoulos (stephkarto@yahoo.com) about ways to volunteer,  or to discuss sponsorship opportunities or raffle prize donations.

 

Sign-up here: https://hyperformance.sites.zenplanner.com/event.cfm?eventId=C1210261-ADEC-4C94-944E-F76385CE972E

 

CALENDAR

 

Thurs  5/19  6pm - Row Skill Clinic

Sat      5/21  10 am - Row Skill Clinic

Mon    5/30   9 am - Memorial Day Murph

Sat      6/4    10 am  - Beach Wod

Sat      6/18   AM- noon BBQ for Boobs - more details coming!

 

Stay Limitless!

CFHP Coaches

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