Sunday July 26, 2015
Open Gym: 9:00-11:00am
There will be NO CrossFit Kids this week. Coach is taking a well deserved vacation and she will be back and refreshed next week.
The CrossFit Games Finals will be on ESPN2 tonight at 6:30pm. Event 8 will also be on ESPN2 at 2:00pm.
Many of you have opted to have your account charged for items in the retail area. For those of you who have grabbed 1 item (typically $3 or $2) you will see that purchase added to your upcoming membership dues. Your dues will go back to normal in September, but this is the best way to save us money on credit card processing while being able to recover your purchases. Thanks.
Next Saturday Dan McCabe is leading a group bike ride to Three Floyd’s Brewery for lunch and libations. All are invited and welcome to participate.
My buddy Pete and I have been wanting to ride bikes out to 3Floyd’s pub; the thing is looking like its going down Sat., Aug. 1.
Some of you might not have a bike, may not enjoy bike riding?…, or feel you can not travel that kind of distance.
So please feel free to be waiting for us in the parking lot waiving flags!
(this is open to anyone of course, so feel free to invite others)
Here’s a good biking map i found, if somebody knows of a better one, please let us know!
It says the route takes 1:27, i’d guess it’ll take longer the bigger the group gets…and hopefully it gets huge(that’s what she said!)!
I’m thinking we’ll wanna shoot for getting there around lunch, 12…12:30, so we can hang out for a while, and then head home whenever with plenty of sunshine on our side!
So maybe we could all meet at my house at say 10…check our bikes out one last time, fill tires…and hit the road by 10:30….
McCabe Manor: 2213 W. 109th St.
I figure many people might like to fill in the ride home and delete some return trip miles with a relaxing ride on the train.
You’ll have to bike to the train, and then home from where ever you get off.
It’s about a 10/15min bike ride from the 111th stop in Pullman.
Metra Electric (ME) : Homewood train map
If you could kinda lemme know if you’re thinking about it, or a yes or no in the next few days that’d be great!
I’d like to call 3Floyd’s and let them know, especially if the group ends up being on the bigger side…so check your calendars and invite others now!
We will begin a new On-Ramp Monday August 3 at 6:30 pm. Please tell friends and family interested in CrossFit that this is a great opener to joining CFB. Please have them direct any questions to email@example.com. Thanks.
We have reached out and are working on getting Will Ko, a Nutritionist to work with us on a regular basis. We are still working out details, but I have requested Will to come in and start with a seminar (much like the Lil Rikki seminar should have gone) and then individualized programming for those who want the extra help and coaching. We have requested focus on macro counting and anti-inflammation foods. Beyond that you can discuss your specific wants and needs. We will keep you posted once we have ironed out details. Here is a bio on Will. http://www.kowellness.com/about-us/about-us/
Some of us are working in the back of the Box on an Oly program. This is a 12 week cycle, supplemental to everyday WODs, where we are trying to improve our Snatch and C&J numbers as well as get better at the mechanics. Columbus Weightlifting has been so kind to give me an Excel template where we can plug in personalized numbers for anyone interested in following the program. It is by no means easy and it will consume an additional 1.5 hours of your day 4 days a week, but, we think it is a very effective program and we are excited to be adopting it and eager to share with all of you. If anyone is interested please email me, firstname.lastname@example.org with your Snatch, C&J and Back Squat 1RM and I will respond with a custom program.
We have purchased a case of Natural Grips for those who are looking for protection on your hands. We have a variety of colors and ring sizes. This product has been featured on “Shark Tank” and is having tremendous success in the CrossFit community. If you worry about ripped hands give these a try. They are $23 a pair and will save you the agony of torn calluses and ripped palms.
We have amassed quite the Lost/Found. There are quite a few pairs of Rogue wrist wraps along with sweatshirts and fleeces. Please take a look (on and under the coat rack) if anything belongs to you. If it is still there by Friday we will be dropping it in the donation box across the street. Thanks.
CrossFit Kids summer schedule is in full swing. However, we will be off this week for a little R&R. JV meets Monday, Wednesday, and Friday at 11:10am and Varsity meets Monday, Wednesday, and Friday at 12:00pm. If your kids have half days at camp either in the morning or later in the afternoon, this is a great outlet to supplement their summer routines. It is also an extraordinary program to prepare for fall or winter school sports.
Also, share with friends and family who may be intimidated by CrossFit about the Boot Camp run by Erika every Tuesday and Thursday at 5:00pm. We will continue to honor the Groupon rate of $84 for 12 sessions.
As always, if you have comments or concerns please address them to email@example.com. You will get a reply within 48 hours. We want everyone’s experience to be the best it can be; we can not help or fix what is fragile if we are not informed or do not know. Communicate with the administration and we will do our best to rectify any issues. We would also love to hear positive feedback as well. What are we doing right? What would you like to see or do more of?