Sunday May 29, 2016
CF Kids:JV(6-12 years)11:00-11:35am
Murph Day tomorrow. Heats every hour starting at 8am. Last heat 11am.
Congratulations to our May On-Ramp group. You all should be seeing Johanna, Sergio and Alan around the box, so please in keeping with the great open community we are, say hello and help them feel at home.
Tomorrow, Memorial Day, Monday May 30, we will be hosting the 4th annual Memorial Day Murph Challenge.
The Box will be open at 7am. We will run heats every hour on the hour starting at 8am 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.
To share in our accomplishment of participating in “Murph” we have CFB/Murph shirts and tanks for sale. $25 for shirts and $20 for tanks.
A few points to consider for Murph Day. Try and avoid heavy drinking tonight. Alcohol creates dehydration and for a long WOD like Murph you need to be well hydrated. Please bring a water bottle from home in lieu of drinking from small gym cups.
Shave those callused hands to avoid tearing.
Eat a hearty breakfast 2 hours before your heat and drink some amino acids. We have grape and apple flavored powders in the office if you need.
Dress appropriately, it may not be terribly hot but it will be humid as rain is in the forecast.
Think about your rep scheme prior to heat time. 5-10-15, 3-6-9, or something you like to break up the pull ups, push ups, airsquats. Here is a good pre-Murph video to help you prepare for tomorrow.
Help others and cheer on your buddies.
Rx/no Rx; vest/no vest; Do your best, don’t worry about others and most important, HAVE FUN!!
Stick around after your heat for beer and food and share you Murph experience. We have burgers, chicken sausage, and hot dogs. If you’d like, bring a snack, a side, or dessert.
Beginning next Sunday, June 5, 2016 we will be CLOSED for Open Gym. We will re-open after Labor Day. Our experience during the summer months are folks go do many other things on a Sunday morning, so we are encouraging you all to treat Sunday as a rest day, or try something new/different. Go for a 1/2 mile swim at Ohio Street beach, mountain bike at Bullfrog Lake, grab some buddies and climb the stairs at Swallow Cliff; Sign up for a 5k or 10k, or a Ruck Challenge. Maybe a Tough Mudder or Spartan style race. Or simply grab your family and go for a walk around the neighborhood, play frisbee or some catch.
We have signed the Box up as a community for the 2016 Granite Games in St Cloud Minnesota Sept 9-11. The Online qualifying event begin June 9 and there will be a workout a week through July 4 to determine qualifications and team standings. Registration is $25 and we have 6 people already signed up. 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 Kids Summer schedule is out! We will begin our daytime summer program Monday June 27. Please note due to the change there will be NO JV, Sunday June 26.
JV(6-12 years)Monday, Wednesday, Friday-11:00-11:35am
Varsity(13-17 years)Monday, Wednesday, Friday-11:45-12:45pm
Children of CFB athletes-12 visits, $84/24 visits, $144
Children of non-CFB athletes-12 visits, $96/24 visits, $180
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.