Community Updates June 19th, 2017

Happy Memorial Day

Tiffany and Erica getting down in class and having the best hour of their day.

Drew's Words of Wisdom...

Veni. Vidi. Vici. I came. I saw. I conquered. This saying usually attributed to Julius Caesar whilst emperor of Rome. It alludes to a swift and decisive victory. Much like our attitude to making the gym the best hour of your day. But we can change it a little bit to Veni ( I came) Didici (I learned) Vici (I conquered). Learning to us is growing. A day like today (Monday the heavy lift day) it is very easy to focus on trying for a PR, missing, and getting frustrated. I challenge you to focus on 1 thing you did RIGHT during the lift miss or make. Then focus on 1 thing you can learn and improve on from the lift. No lift is ever perfect, so this should be pretty easy to do. Take every opportunity you can to learn from the makes and the misses. We grow when we allow ourselves to learn. As you get deeper into the game of lifting for weight, PRs become fewer and fewer, BUT the learning NEVER STOPS.



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.

Save the Date! Rise of the South Competition is coming this Sept. to Crossfit Boro. This is a fun weekend, individuals on Sat, teams of 2 on Sun.


What a fun week we have planned for you. Monday is an opportunity to PR some overhead lifts. Tuesday is a super fun rowing and power clean couplet where the focus is Touch and Go reps. Wednesday is a different spin on an old Favorite- FRAN. Thursday is perhaps the toughest day of the week. We run and burpee for some straight up cardio conditioning. Friday is a faster metcon with DB snatch and jump rope skills. Saturday just like last week is all about the WORK. Lotso reps with a partner and some higher skill movements. In addition, the Master Class also meets on Saturday to hone the skills of our new instructors.

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

Saturday Mastery Class

We need your help! The 2nd and 4th Saturdays of the month at 11am is a fun and educational class that is part of our intern/apprentice training. The class is coached by one of our apprenticing coaches under the guidance of Drew or Caleigh. This allows them to practice and refine their coaching and group management skills. The format will change and expect for lots of feedback and discussion to be happening between coaches and with athletes. All athletes are invited, and new athletes are especially encouraged to be part of the process of developing our newer coaches. Members only, however this class will not count as a class towards 2 or 3 times per week membership.


First Saturday Friend Fest is Saturday July 1st - 9am only.

You are Limitless!


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