Sunday May 22, 2016
CF Kids:JV(6-12 years)11:00-11:35am
Congratulations to everyone who PRed their front squats on Thursday and Friday after 12 weeks of Front Squat cycle. While I’m sure the satisfaction of the PR is huge to each of you who PRed, it is also gratifying to us, your coaches, to see your hard work pay off. I have a couple of fun new programs to start in June which I am very excited about. It is our passion and goal to make you all better than yesterday. With the programming we create and follow we strive to give you the best opportunity to do that. I will continue to assess your abilities so we can adapt the programming to keep us moving forward.
Shawn and I had an enlightened week at CrossFit New England. So much information and knowledge was passed on to us I am giddy to share and implement many of the new things we learned. It was interesting to see how a $2m a year CrossFit business is run and the peek behind the curtain they shared with us. Their humility that they do a LOT of things wrong and are always working to strive for excellence stuck out most to me. The correlations between them and us is very similar and I want you all to know we are striving to produce the best gym for you and anyone new who cares to be a part of our incredible community.
Some of you have asked and I am looking into ACH for your membership dues. Instead of a credit/debit card we can enter your checking account and routing number for transactions. This will save everyone a lot of issues with lost/stolen cards, expired cards, new chip cards. For those of you who use debit cards this is a safest and secure way to protect your accounts. I will inform the group once we have the system in place.
Monday May 30 we will participate in the Annual Murph Challenge, aka, Murph Day. The Box will be open at 8am. We will run heats every hour on the hour with last heat at 11am. If you would like to donate to the Michael P Murphy Scholarship Foundation you may do so by signing up as an official participant by clicking here. Stick around after your heat for beer and food.
To get you motivated for Murph Day we will be screening “Murph-The Protector” at the Box Sunday evening.
The CFB Custom Murph T-Shirts and Tank Tops will be in the end of the week $20 for tanks, $25 for T-Shirts.
Parents. Before leaving the box, if you bring children, please look around the area your children were in. If you brought with them chips, crackers, pretzels or other snacks; If they had paper, crayons or markers out; If they went in to the back and grabbed balls or jump ropes, please clean up after them. We have brooms and dust pans in the laundry room. Please respect the coaches and staff to not have to clean up after your children. Much like you clean up your gear after a workout we would appreciate the same with the children.
For those of you who have the CrossFit competition bug, I have signed the Box up as a community for the 2016 Granite Games in St Cloud Minnesota Sept 9-11. There will be an online qualifying event beginning June 9-July 4, Registration is $25. There will be 4 WODs (1 per week, much like the Open) to establish qualifications. The main event September 9-11 has multiple categories to include all athletes. Elite, Masters (35-39, 40-44, 45-49, 50-54, 55-59, 60+) and Teens (14-18) There will also be Team events (Team of 4 2 Girls, 2 Guys-Rx, Intermediate, and Scaled.) (Teams of 3-Same Gender-Rx, Intermediate and Scaled) It is a great event at a great venue. It is very well run and there will be celebrity CrossFit athletes warming up and working out right next to you. IF you are interested you can sign up and select the community “South Side Average Joes by clicking here, or speak with me and we to discuss opportunities in more detail. Signing up for the online qualifier is a great reason to keep the intensity of your training up. I for one am looking forward to it. If you’d like more info, click here for details.
CrossFit Roselle has announced a fun Strongman/obstacle course competition Saturday June 4. Teams of 2 1 girl 1 guy.
Here is the announcement from CrossFit Roselle:
Outdoor obstacle course competition involving sleds, tires, yokes, wall climbs, farmer carries. 2 person teams – 1 male & 1 female. $150/team. 30 total teams. 3 total events. Over $1000 in prizes to top 3 teams.
– Teams of 1 male and 1 female will run each obstacle course together at the same time. Each member is trying to complete the course as fast as possible. The times will be combined for total time.
– There are only 30 total teams. The first team to register will run the courses last and have the advantage of knowing all other times. The last team to register will run the courses first and have to set the pace for all other teams.
– There are no Rx or scaled divisions. Everyone will run the same course. If for some reason you are unable to complete an element, you will be eliminated from the podium, but you will be able to complete all remaining courses.
Only 2 weeks away! While we won’t release the exact workouts for the competition, here are a few more details about what’s in store:
Event 1: sprint, yoke carry, sled push, sprint
Event 2: zigzag sprint, tire obstacle and wall climb, sled drag, farmers carry, sled drag, wall and tire obstacle, zigzag sprint.
Event 3: tire flips and burpees, sled pull, slam ball throws, wheel barrow sprint.
Each event will take approximately 2-5 minutes. Each team member will complete the courses at the same time, and individual times will be added together for total team score.
1st place finishers will receive brand new Rogue bars (men’s & women’s). 2nd place and 3rd place gifts worth the entry as well.
Registration is OPEN, so grab a partner from the opposite gender and have some fun. Click here for registration.
We are working on the Summer social calendar. A few events we are working on but looking for feedback. Please reply in “comments”
Third Annual CFB Pool Party at Beetle and Angie’s Tiki hut. Saturday June 25. Mark it in your calendar.
-Mid Day Golf Outing.
-Adult Gymnastics at Morgan Park Gymnastics Center. Open Gym every Friday from 8:00-9:30pm. $10
-Saturday Team Swim WOD at Alsip Pool Saturday July 23