Sunday July 3, 2016
In observance of the 4th of July Holiday we will hold a limited morning schedule tomorrow, Monday July 4. The box hours will be 8am, 9am, 10am and 11am sessions only. No early morning sessions and no CF Kids. Regular hours will resume Tuesday July 5th at 5am. Have a happy and safe 4th!
CrossFit Kids Summer schedule is rocking! Our daytime summer program is a big hit! IF you have kids between 6-12 or 13-17 we invite you to have them come by during the hours below and try a CF Kids session. They are a lot of fun and a great way to get the kids moving during these lazy days of summer.
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
We have reserved the Alsip pool for a swimming WOD Saturday July 23 and this will be our Team WOD for the week. We have done this in years past and it is a great time. This is an opportunity for us to take our training out of the box and experience something new. Even if you don’t participate in Team WOD on Saturdays, we hope you will make an exception for this and come out for a great morning. We are booking the pool before open hours and we will have the pool to ourselves from 10am-12pm. All CFB members and family are invited. If you have little ones and want to wade in the shallow end, by all means bring them. We will follow the swim WOD with a kickball/softball game in the park behind the pool and then grill some lunch in the picnic area.
Our strict pull ups cycle is progressing nicely and the feedback is pretty amazing. Improvements in performance and strength has increased and we are so pleased to see and hear the positive feedback. We are going to continue this through July in the hopes that we will be more proficient with our strict gymnastics work which ultimately help us with our kipping pull ups, C2B, bar MUs and Ring MUs. We are going into week 4, so grab a thinner band and work on equalling or beating last weeks time.
The power clean and power snatch program seems to be going well. We hope you are using this time to work on your set up and form. I used the analogy in my 4pm class of treating this as like going to the batting cages or the driving range. This is an opportunity to work on what feels right and what works best. Sometimes being uncomfortable in your set up is best for your technique. If you have doubt or want feedback please ask a coach to observe. The weight is going to get heavier through this progression, as many commented on the 70% snatches this week, and we would love to see great form before the loads build up. I am excited for this program to begin as I think it will turn on a lightbulb for good movement and help with so many other exercises in the program.
TO ALL 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 you they got a cup of water; If they had paper, crayons or markers out; If they went in to the back and grabbed balls or jump ropes, if they turned on the TV to watch a movie, 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.