Wednesday September 4, 2013
Open Gym 9:30-11:30am, 6:00-8:00pm
CF Kids Champs (3-6 years) 3:30-3:50
JV (6-12 years) 3:55-4:30
Varsity (13-17 years) 4:30-5:30
Our September On-Ramp is in the calendar for next Monday September 9. The class begins at 6:45 and runs every Monday through Thursday for 3 weeks wrapping up Thursday 26. If you have any friends who have shown an interest in CrossFit or are timid about CrossFit, this is the best way to get introduced and ease into the Box. https://clients.mindbodyonline.com/ASP/adm/home.asp?studioid=22972
We will run a regular WOD schedule Wednesday September 11 so we can perform “343,” The September 11 memorial WOD. There will be no Open Gym as we will actually have class. However, we will still be running CF Kids, so no 4 or 5 pm WOD will be offered. Firefighters are welcome and encouraged to workout in full gear. If you know someone who is not a CFB athlete but wants to workout, they are welcome to join us.
I had the pleasure to be introduced to Marcie Harvey, the owner of Lil’s Dietary Shop the other day. We sat down for coffee and talked about food and exercise. She loves to cook and prepare healthy and nutritious food and present that passion to the masses, that is what created Lil’s. Well, in our conversation I was able to explain the foundation of nutrition in what we do here at CFB, a poor foundation and all the exercise in the world doesn’t matter. She absolutely agrees and understands. So we are so happy to announce she will be coming to the Box on Sunday September 8th at noon to do a paleo cooking demo. I am so excited to have this opportunity and hope to make it a regular event. She has asked if there is something we would especially like her to prepare. Please post to comments if there is something you would really like to know how to make. Thanks
Preparations have begun for the CFB/Maeve McNicholas Foundation Burpee mile. We are working out details and checking with the Park District about usage. We plan on burpeeing from Ohio Street Beach (Olive Park) to the 1/2 mile swim buoy and back. This will be a charitable event with proceeds going to Maeve McNicholas Foundation at Children’s Memorial Hospital Cancer Research. Yes this will be a difficult event, but please consider joining us either as support or create a team. We will allow scaling as far as a leap frog style burpee. Teams of 2, 3 or 4 are welcome to lighten the load. More details to come soon.
We have been sending out emails for the Competition training. If you have an interest in performing better in the 2014 CrossFIt Games, whether it be better at the Open, Qualify for Regionals, or think you have what it takes to make the Games we have a program to suit you. Maybe you want some supplemental training to help with strength or Oly lifts. This is a great opportunity to work on those points of performance. Send an email to email@example.com and I will include you in the email blast with every day’s WOD. We will offer a few opportunities to get these in. 8:00 am during the week is open to get work done currently, open gym Wednesday, Saturday and Sunday, and we are looking into 5:00 week days once we see how attendance is when school begins. We will keep you posted.
To fill the requests from our athletes to have a Paleo Challenge, We have just signed up as an affiliate for the 2013 LuRong Living Paleo Challenge. Registration is open and the challenge begins September 16 and runs until November 10. We have 13 athletes and we are not a team until we reach 20, so please consider joining to help the team gain recognition for the efforts. Detox from sugar and refined foods and ease your way into a seamless transition where you don’t experience early day lethargy or withdrawal headaches. There are tons of prizes and great tools for measuring how we as individuals as well as a Box are doing. You can check out details here and plan to sign up next Friday. http://www.lurongliving.com/challenge2013/
Honored Prairie has scheduled their next farm fresh delivery for Saturday September 21. To get the most wholesome, farm to table grass fed beef, chicken or pork, what better way then to have them deliver to your neighborhood. The truck parks on the front patio and has your order, which you place online, all boxed up and ready for you. The local farm which we get our products from is Seven Sons Farm. We have partnered with Seven Sons since we opened back at Sports and Ortho and it has caught on with local businesses. Seven Sons now also provides to Horse Thief Hollow and Harvest Room in Palos Hills. All beef is grass fed and all pork and chicken are fed a clean no hormone, antibiotic free diet. To place your order click here http://store.honoredprairie.com/ The truck usually arrives around 12:30 pm.