Sunday November 12, 2017
CF Kids:JV(6-12 years)11:00-11:35am
When you see him please congratulate Shawn on the 12 WODs in 12 Hours which he completed on Saturday in honor of Veteran’s Day. Shawn, with the assistance of some fellow CFB athletes, completed 12 hero WODs throughout the course of the day. Now you all know how hard it is to do 1 hero WOD in a day, but to complete 12 shows Shawn’s resolve and commitment to our troops and Veterans, but his dedication to himself to dream, plan and complete such an arduous task is what is truly commendable. Shawn, I think I speak for everyone when I tell you how proud of you we are and inspired by yor dedication. Thank you for doing this, it was indeed incredibly brave.
As we move into our 7th year as CrossFit Beverly many things have changed in the world of CrossFit and the business management of a CrossFit affiliate. Gone are the days of just opening the doors and doing everything on the whiteboard. Automation and protocols in place make for a well run business. We need to adapt with the times and use the myriad resources created to CrossFit affiliates to streamline all of our lives. I believe I have found one of those resources which will help us as admin and coaches as well as yu all as athletes.
We will be updating our website to offer people an opportunity to see video cips and photos of you guys. Also we will be incorporating an app, SugarWOD which will allow you all to keep, maintain and view your benchmarks, 1RM’s and daily workouts. Click on the SugarWOD link and take a look around. We plan to have this in place by the new Year.
As we are in the midst of the winter strength cycle and many have commented on the shorter WODs. While we take pride in the programming all WODs can’t/shouldn’t be 20-30 min grinders. That sort of volume wreaks havoc on the body, joints and CNS. Plus, many of oyu are Monday-Friday attendants and 5 days of high volume training is rough on the body. This is why we program mobility and relatively easy EMOMs on Wednesday. We want to break up the loads and freshen you up for the end of the week. The focus is to work hard on the strength portion of the day on Mondays. The fat burning and health benefits of a 4-8 minute WOD is equal to and many times greater than a 20 minute WOD. I know short isn’t sexy, but if you really give the workout your all, you will be surprised by the benefits.
Wednesday November 22, AM classes only-No CF Kids/No Open Gym
Thursday November 23, Team WOD 8:00am-10:30am
Friday Novemebr 24, Regular Schedule
October/ November has seen many changes at CFB. If you haven’t seen her around the Box shadowing some of us, please welcome Liz Metcalf as the newest addition to the CFB staff/family. Liz comes to us highly regarded and highly credentialed with her CrossFit L2, CrossFit Kids, Olympic Lifting and other fitness credentials. She is going to be a tremendous addition to our team as she brings a new perspective and new insight to your training. Liz has a passion and love for training others, especially CrossFit. Liz says, “There is nothing more rewarding than helping someone reach their true potential. Movement is so important to overall health, but CrossFit is about much more than that. This program is so unique in it offers life-long support, commitment and community to every single person; not just for physical fitness but in all aspects of life.” We are proud and happy to have Liz a part of the team.
Save the date!! CFB Anniversary Party/Christmas Party. Friday December 8; 7:00pm to sometime in 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 once again by Rocky and Chef Luciano, plus an open bar. We hope you block your calendar and plan to attend.
Pure Indoor Cycling has taken over the back room with 15 bikes. For those who are looking to try a different cardio program 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.