CFS Newsletter, March 27th

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CROSSFIT OPEN

The 2016 CrossFit Open has now reached its end. We’ll get the last of the pictures uploaded to Facebook soon! Speaking of Facebook, have you joined our CFS Group?Make sure you submit your scores before 8pm on Monday, and if you weren’t able to throwdown on Friday, you’re more than encouraged to make it up during a class tomorrow. Thank you guys so much for signing up, killing the workouts, dressing up, and bringing canned goods for the food bank. The coaches and I will decide the winners, stay tuned!

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Programming (This Week)

Now that the open is out of the way, we’re going to hit the ground running by starting a stength-biased cycle very soon. This week, we’ll be hitting most of the main lifts to see where we stand. That way when we start the new cycle, and we start dealing with percentages of our 1RM’s, you should have an idea of where to begin. Starting this week and going forward, make sure you write down your results on the whiteboard. I will start taking pictures each day and posting to the group so we have a record of how we did that day. Since y’all don’t like to keep journals, I’ll start referring you to the group when you ask me how much weight you did before, or how quickly you did this workout last time.[/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 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]

PROGRAMMING (THE FUTURE)

We’ve got most of the next cycle laid out, but we also want to see how everyone deals with [near] max effort lifts this week to see where some weaknesses are hiding. I know we’re going to do a squat cycle, and we’re going to spend a lot more time on olympic lifts. There’s also going to be some pause work (both for squats and cleans/snatches). I’ll let you know more next time!

Starting this week: Thursdays are no longer open gym days. There will be something specific programmed every day of the week now. For those of you that treat Thursday as a rest day, good for you! The good news is you won’t miss much if you still rest on Thursday. But if you choose to come in on Thursdays, too, it won’t be anything crazy that’ll knock you down make you super sore or regret working out.

With the upcoming programming, it’ll usually follow the theme of warm up, strength, conditioning, extra work. The extra work will just be one thing each day and it will complement what you just did in class. It’s highly encouraged but completely optional.

For those of you that wish for more work, we will soon offer specialized programming in 6-week cycles. This programming will also compliment the regular classes, but you can do it anytime during the week as long as you don’t interfere with a class that’s going on. For $30/cycle, we will write up a program for you based on your needs/wants/abilities. We will offer programming for olympic lifting, strongman, rowing/endurance, and gymnastics. This is the only way to participate in open gym times. There will also be designated times that you can come in for coaching and feedback, but you’re free to do your supplemental programming on any day. If you would like more one-on-one coaching…

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Personal Training Packages

Beginning in April, we will start offering personal training packages through FrontDeskHQ. These will be monthly memberships that include access to all our classes, as well as 1x, 2x, and 4x/month personal training sessions. During these sessions we’ll work with you on movements, mobility, nutrition, goal setting, and write up personalized supplemental programming for you to do outside of class. These packages will be available on FrontDeskHQ come April, and are month-to-month commitments. You’ll choose your trainer and then schedule your appointments through FrontDeskHQ.[/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 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]

Beauty and the Beast Mode

Have you signed up for the competition yet?! Have you found your Beast (or Beauty) to throwdown with?! Only a few weeks left! Click HERE for more details, and make a post in the CFS Group if you still need a partner! Late registration does not exist, once the deadline ends, no more teams can sign up.[/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 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]

schedule changes

There are a few temporary and permanent changes on the schedule. For starters, there is no more 12:30pm class. I am no longer able to be there, sorry! Instead, I have added a 9:30am class in its place. Hopefully we’ll see you there! Another change that we made is for our evening classes. Sweatshop has been bumped from 6:00pm to 6:30pm, and the last crossfit class is now at 7:00pm instead. I’m hoping this will make our evening classes run a little smoother. If you don’t like these changes, please give us some feedback, and we’ll see what we can do.

 

Anything else?

Blog posts are coming soon! All the CFS coaches will have their own semi-regular column to share their knowledge. So exciting! 

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