Sunday April 2, 2017
CF Kids:JV(6-12 years)11:00-11:35am
Thank you to everyone who participated in “Friday Night Lights” for the CrossFit Games Open. We had a lot of fun over the past month working out and hanging out. This is what CrossFit is about; community, support and most of all fun. No other fitness enterprise shares the passion and care for one another like a CrossFit communty. Thnak you all for adopting and adapting to that philosophy. I say it on our website and I will say it to you all, we have the best community and fitness program on the south side.
For those who did participate in the Open, congratulations! 5 weeks of stress, soreness and achievement. We saw some pretty amazing things happen this year; PR snatches, PR Deadlifts, Rx HSPU, All 5 workouts performed Rx by folks who scaled in past years. But the biggest achievement is gutting out 5 difficult workouts pushing your limits and driving past “easy” to test your true potential and going to a place you didn’t think you could. That is amazing and everyone should hold their head up high. In my opinion this was the best programmed Open to date as it went old school to include the non-Games athletes/boxes. Programming based on CF movements seen in every gym around the world, not targeted at the Games/Regionals athletes. I am so proud of everyone, all 62 of you and you should be proud too.
Congratulations go out to Team 6 on their Louise Brooks negligee thin victory, (google it) Allison, Kathy, Denis, and Louis. Great job guys.
If you haven’t seen her around, we would like to welcome Irene Cornwell as the newest addition to the coaching staff. Irene comes to us with extensive CrossFit training, she posesses her CF-L2, an infectious and outgoing personality, as well as 3 years ownership of CrossFit Rua. Irene has been shadowing the staff for the past couple of weeks. She will begin leading classes and boot camp in April. She will also be sharing her catalog of team WOD progrmming. I am excited to have Irene come on board as she shares my passion for virtuosity in the movements, a passion for CF and a relentlessness to get the best out of you guys. Please don’t be shy to introduce yourself to Irene and help her feel at home.
Beginning this week we will be introducing a bench press program. We are going to experiment to test if bench press assists in Muscle Up strength. On that note we are also going to introduce an extensive gymnastic program through the spring to assist in increasing mucsle capacity from smaller stabilizer muscles. There is going to be a lot of strict pulling and pushing, practice being upside down and even some handstand walking progression. There will be plenty of scaling options for those who are timid of being upside down, and I hope with the progressions you will get more confident as your strength increases. I am very excited to introduce this program as I feel this will make many of you multidimensional in your athleticism. Gymnastic programmming will occur on Wednesday and Friday. For our PM athletes I hope you can find the time to come in for Open Gym and perform the gymnsatic skill work
We will NOT be offering PM sessions on Good Friday and we will be CLOSED Easter Sunday.
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 Tuesday’s is a great opportunity to share your CrossFit experience with friends and families. 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.
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 <strong>TEN</strong> 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.