Sunday April 9, 2017
CF Kids:JV(6-12 years)11-11:35am
In observance of the Easter Holiday we will not be running PM sessions on Good Friday, and we will be CLOSED Easter Sunday.
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 completed shadowing the staff learning the ropes and your names, and is now coaching solo. If you haven’t been introduced, please say “hello” so she can put a name to a face. I am excited to have Irene 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.
The Bench Press program is underway. We will be running strength sessions using your 1RM established last Monday April 3. If oyu have not done so, please take some time to establish that 1RM so you have data to follow the program. The purpose of the program is to experiment if bench press assists in Muscle Up strength. On that note we have also started our extensive gymnastic program. The hopes is to assist in increasing muscle capacity from smaller stabilizer muscles and help strengthen shoulders and decrease pain and injury. 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
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. Also, we would love to fill our “Testimonial” page on the website. If oyu have some free time and have good things to say about your CFB experience, please jot it down. We would love to share it. 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.