CFS Newsletter, December 13th

[x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]We’re coming up on the end of the year and the end of the cycle! Just a few more benchmarks to repeat before we start a new cycle in January. Speaking of starting anew in the new year…there will be 3 different levels in the next cycle that you will have to test in to. We will have designated testing days both in this month and the next. The level tests will be posted at the gym![/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_accordion][x_accordion_item title=”Monday” open=”false”]

Max effort lifts. Choose 3 from front squat, back squat, overhead squat, strict press, push press, bench press.

Must be witnessed by a coach. You can only fail twice.

[/x_accordion_item][x_accordion_item title=”Tuesday” open=”false”]Benchmark WOD retests[/x_accordion_item][x_accordion_item title=”Wednesday” open=”false”]Sweatshop benchmark[/x_accordion_item][x_accordion_item title=”Thursday” open=”false”]Max effort lift. Pick one from the same list on Monday if you wish to try one of them again.

then…

Benchmark wod[/x_accordion_item][x_accordion_item title=”Friday” open=”false”]Surprise WOD![/x_accordion_item][x_accordion_item title=”Saturday” open=”false”]Team WOD Throwdown[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Please make note that we have changed the class times on Frontdesk. Earlier classes in the morning, and then later classes in the evening. We will also be closed on Wednesday afternoon for Natalie’s babyshower. Make sure you join our CFS Facebook group to stay up to date with happenings at the gym, meet new friends, and discuss all things crossfit. Off topic shit will be deleted.

So the next cycle will bring about new goals. These goals…well, really, this singluar goal, is to be as prepared as possible for the CrossFit Open (which should start at the end of February). Workouts will become more intense over the coming weeks as we also increase volume while focusing on work capacity (read: we gonna be doing a lot of shit). Make sure you eat properly and get rest!

Rest days in the new cycle will be moved back to Thursdays. And yes, we mean rest! There will be no CrossFit classes on Thursday, instead we will have “Open Gym” hours on the schedule for you to come in and make up a day you might have missed. Sundays will also have “Open Gym” hours for the same thing. You need to rest! If you missed a day, you can come in on these forced rest days. As long as you have a valid plan.

Sweatshop will also be different on Thursdays with the introduction of a new class called “Barbell Bootcamp” which is open to Sweatshoppers only. Barbell Bootcamp is designed to slowly introduce our Sweatshop members to the barbell and weight training. Each Thursday, we will go over a single barbell movement where we will focus on form and technique. After we review the barbell movement, we’ll do a WOD that will incorporate this new movement! Weights won’t be heavy, don’t worry! Since a lot of sweatshoppers are interested in trying crossfit and some are slowly moving over to CrossFit classes, we thought this would be a great way to give everyone a taste of what to expect.

We’ve also released the first workout for the Intergalactic Throwdown! Head on over to its page for more details! We’ll release the final two workouts soon, as well as standards videos. Make sure you sign up before prices increase on January 1st!

See you at the gym!
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Beginning March 1st, everyone will need to be on a new plan. Please see the CFS facebook group for further explanation. Please email us if you have any questions.

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