Sunday March 5, 2017
Open Gym:8:00-9:25-Please exit by 9:30 to allow for a peaceful yoga session
CF Kids:JV(6-12 years)11:00-11:35am
Our March On-Ramp begins this Monday March 6 at 6:00pm. If you have friends interested in CrossFit and want to look as good and be as strong as you let them know the program is starting. On-Ramp is the best gateway to getting folks involved in CrossFit and beginning their adventure.
If you are on Facebook and have’t done so, please consider giving us a review. We want to share our community to all who can participate and your testimonials are so important in giving people confidence to come through our doors. Thanks in advance.
Bring a Buddy will continue this Tuesday. If you would like to bring a guest to your workout we would be happy to have them join us and see what a great program CFB is. If you do bring a guest, please have them arrive at least 10 minutes early so they can fill out paperwork and meet the coach.
Friday evening’s “Friday Night Lights” was a great success. Thanks to all who participated and brought all the tasty grub. The buzz was folks would like to do it again for 17.3, so who am I to not oblige your requests (especially if Dawn brings more Spinich/Artichoke dip!) We will run 5 and 6 pm sessions together and offer heats throughout the evening. We want to make this a community event where we have participants as well as judges and spectators, so please no matter what capacity you would like to participate, we would love to see you. A dish to share and a drink of choice is always appreciated. We will still run 17.3 Saturday morning during Team WOD, but we want to open up the box for an evening of fun, support and WOD. For those who need to go during their regular time slot due to obligtions and work, we will still run the WOD as scheduled Friday, but for those who can wait and show up in the evening, I think it will be a lot of fun.
The Box will be CLOSED next Sunday March 12 in observance of the South Side Irish Parade.
We are honored to be a part of the 6th Annual Workout To Wipeout Domestic Violence coming up in 2 weeks Saturday March 18th. We have participated in the WOWDV since it started and it is a fundraiser very dear to us. All donations go to A New Direction Morgan Park assisting in domestic violence counseling, intervention and safety planning, therapy for children and legal advocacy. Donations are $25 at the door for boot camp or Open WOD 17.4. Checks can be written to A New Direction Beverly Morgan Park. We look forward to a BIG turnout Saturday March 18!!
7 weeks into your fitness challenge, this is the last week and the results are visible on many of you. Keep up the good fight, keep making good nutrition choices, attend at least 4 days a week, and get plenty of rest. You will feel better and the lbs will peel off. We are in a tight race for the grand prize and although some of you may be discouraged by results and attendance scores, understand anything can happen and a steady 5th, 6th, or 7th place team can win the big money. Stay true for 1 more week and give everything you have on your Karen re-test.
A few of things to keep in mind:
-You are a part of a team. When you hit the snooze or skip a session that is a point your team will not accrue. Stay true to your nutrition and true to your team. Everone is counting on each other. Last years challenge saw the winning team eek out their victory by .25 points. Every check, every pound, every second off your Karen time matters.
-You may attend as many sessions you want a day, however you will only be awarded 1 point per day.
-CrossFit, Boot Camp, Open Gym and Yoga at CFB all count toward participation points. If you have injuries, pain, or other issues which require scaling the workout, that is 100% okay. We understand, so don’t skip because you think it won’t count. However, if you have something which really requires rest then please rest.
We are having great success with filling the The Soles for Souls box next to the gray “casting couch” Thank You! We have already shipped TEN boxes. If you have old runnning shoes or other athletic shoes, you may drop them in the box. Thanks and keep ’em coming.
TO ALL PARENTS!!! Before leaving the box, if you bring children, please look around the areas your children were sitting or playing. If you brought with them chips, crackers, pretzels juice or other snacks please note if there are crumbs or spillage. 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.