Sunday September 24, 2017
CF Kids:JV(6-12 years)11:00-11:35am
As we get into the cooler weather it’s time to get strong. We will be starting a strength cycle going into the winter months and starting this Monday we will be performing a CrossFIt Total. The CrossFit Total will give us reference points for the Deadlift, Back Squat and Press. With this in mind it’s going to be time to blow the dust off the old WOD notebooks. You are going to need to journal daily loads as we will be refering to them in for the next 12 weeks. Many sessions will be referencing previous weeks work to establish starting points. We as a staff can not know what everyone did on any given day so we are counting on you to log your own data. Logging data will assure the best accuracy in increased loads over the coming weeks which will be helpful in surpassing old benchmarks.
For anyone curious about how we approach our programming we try to introduce new concepts while also reverting to trusty old ones. This summer we introduced a Bench Press cycle, handstand push ups and strict bar work for Pull Ups. We built your engine over the summer with many AMRAPS and EMOMS. All good practice to get your heart beating/resting/beating, etc. Many short WODs designed to increase intensity and high output. Now we will feature strength with heavy days/short WODs as well as pepper in the long chipper to stay true to CrossFit and your wishes. We will be bringing back Wednesday Mobility as it will be needed with the heavy lifting days. Then come the new year we will go back to a Met Con centered program to get ready for the Open which will begin the end of February. I plan to introduce some more advanced and complex gymnastics movements starting in January which I am very excited about as I belive the strength work leading up to it will be helpful for all of you to achieve desired goals.
These are exciting times for me! When we opened in 2011 Rx workouts were 75/55 for most barbells, 35/27 for kettlebells and everyone used a band to do pull ups. We used stacked 45 for box jumps as many of our women were afraid to jump on the boxes. I have seen the progress you all have made, a community of athletes who push me to be creative and that challenges me to stay in front of your training. I feel up to the challenge and I look forward to continuing this journey with you.
Save the date!! CFB Anniversary Party/Christmas Party. Friday December 8; 7:00pm to sometime iin the early hours of December 9. CFB is proud to anounce moving forward into our 7th year and want to share this milestone with all of you, our athletes. As usual this will be a catered affair with open bar. We hope you block your calendar and plan to attend.
Interest has been expressed in a Gymnastics seminar. An opportunity to learn efficiency in Kipping Pull Ups, Butterfly Pull Ups and establishing a foundation for Muscle Ups. I have asked Dave(TPC) to lead this group as he has a CrossFit Gymnastics Certification and he is on board to lead it. Please comment to this post if you would like to attend. Dave is checking his calander and we will be posting dates. Stay Tuned
Pure Indoor Cycling has taken over the back room with 15 bikes. For those who are looking to try a different cardio program, especially with cold weather coming or for a Sunday morning activity they offer many sessions through the week and 3 on Sunday. They are running a great Groupon deal if you want to give them a try.
If you are on Facebook and not yet a part of our Community Chat page please reques to be added to the group. The CrossFit Beverly Community Chat Page is a great resource for CFB info, banter and community.
We would love to get positive “Athlete Testimonials” to post on the CFB Page. 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. If you 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.
PARENTS:Please, please keep an eye on your children if you bring them to the box. We understand sitting in the lobby is no fun for them, but this is a safety issue. Barbells come down hard from overhead and can not be stopped even if a child runs out onto the floor. The staff is not responsible for keeping your children in the lobby area and should not have to police them.
Also, please clean up after your children. The coaches are not babysitters or maids for your kids. If you bring food/drink for you children please be accountable for it before you leave. This request is no different than asking you to put away equipment and should not fall on the staff. We are between two restaurants and we do not want to draw rodents into our space.