Community Updates June 5th, 2017
Coach Freddy pouring into our Middle and High School boys. These teens are growing stronger everyday.
Drew's Words of Wisdom...
Perspective. Why our gym is such a powerful movement. Remember when you came in the first time and had a hard time with a "simple" movement? How difficult is that movement now? Because you have been there, you know about the process. You can give newer athletes advice on what to expect in the development of skills. In turn you can GET advice from athletes who have been where you are. This is two of our gym's core values- GROWTH and ABUNDANCE. Learn from the folks that have been there before. Pour into the folks that are where you once were. We are all beginners at something. Do your best to help others GROW so that you in turn can GROW.
RISE to lift others shirt order has been placed! Shirts will arrive a the gym soon!
Every Friday is R.E.D. Friday! We invite you to wear red each and every Friday to Remember Everyone Deployed. The message this sends is that our deployed brothers and sisters are not forgotten. XS, S, and M size shirts are still available. If you'd like to be included in the next round of shirts make sure to order on the pre-order sheet. Once we reach 50 shirts we will place another order.
Vacation Hold Reminder - if you are planning a vacation this summer, keep in mind our hold policy. You may request to put your membership on hold in week-long increments for up to two weeks each quarter. Holds must be requested in advance by emailing your primary coach. Please note, holds do not change the billing date but add time to the end of your membership period. As you are traveling we encourage your to check out other Crossfit affiliates. Remember each one is different and has different rules for visitors - always call before you show up.
Billing Updates - just a reminder to our athletes that our preferred method of payment for memberships is a monthly ACH withdrawl. This requires a signature and voided check to set up. It requires less hassle on your part in the event that a card number changes. Forms are available at the front desk.
Monday- "Jackie" - it's a classic benchmark. Get a strategy together and crush it. We have trained for big sets of thrusters. Go for it!
Tuesday- partner WOD with dubs, db snatch, burpees, and cals (rowing is preferred). Strategize work with your partner to maximize your score.
Wednesday- simple, but not easy. Overhead squats in a WOD with combined with another shoulder intensive movement make this one spicy. The lockout will start to become tough in the 2nd-3rd rounds. Keep reaching up to stay unbroken.
Thursday- 3 rounds with a longer run, some sit-ups, and boxjumps/stepups. Move at a consistent pace the whole time.
Friday- "DT" - another benchmark WOD. this one goes really quick, but the more you hang on to the barbell the more it hurts/works.
Saturday- good hard work day. sandbag carries cap the week.
Workout Tracking - your results depend on it! Tracking your progress allows you (and your coach) to see more clearly how you are progressing. It allows your workouts to be more effective as it gives you metrics to improve on. On strength days, it allows you to be more efficient working up in lifts by the numbers instead of feel. And it allows us to tweak the programming for the gym based off the results we are seeing for the gym as a whole. Please remember to log your results into ZP each day you come!
Semi-Annual Check-ins - This is also a great time of year to get up with your Primary Coach for a Semi-Annual Check-in. The check in is 30-45 minutes of face to face time to review goals, strategies, homework assignments, nutrition, or whatever you need. A few of you may have been contacted about changing your primary coach to one that you will see more frequently. If you are not sure who your primary coach is please let us know.
Summer Kids Classes - June 5th- July 22nd
Kids Crossfit (rising 1st - 5th grade) - Tue, Thur, Sat @10am
Middle/ High School- Mon, Wed, Fri @10 am
Next Bring A Friend Class is Saturday July 1st - 9am only.
You are Limitless!