As you all know, there is a LOT going on at the gym over the next few weeks and we want to make sure everyone has all the details! We’ll have a modified schedule Wednesday through Friday and CrossFit Family Classes start THIS SUNDAY! We are also kicking off our annual ROW/RIDE challenge starting on Thanksgiving ! Lastly, we have a few more days to get feedback on the gym survey, so PLEASE fill it out if you haven’t already. THANK YOU THANK YOU THANK YOU! So read on…
THANKSGIVING FULL SCHEDULE
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 9am and 10am. We’ll open the gym for two classes only so you can sweat it out before all of that food! No sitter coverage.
- FRIDAY: Noon and 4:30 PM. No sitter coverage.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
ROW & RIDE CHALLENGE
Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym. Challenging yourself to hit these numbers gives you a little extra motivation to make it in.
CROSSFIT FAMILY CLASS SCHEDULE
These have been a huge hit with parents and kids alike! It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime. As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM! If you are uncertain if it’s right for you or your child, just ask!
- SUNDAY 11/25: Noon
- SUNDAY 12/2: Noon
- SUNDAY 12/9: Noon
We are beyond grateful each of you chooses to spend your time with us, and more than anything, we want to deliver than ‘the best hour of your day’ each time you step through those doors.
We receive real-time feedback from so many of you every day, but once a year we try to solicit feedback from EVERYONE in the form of a gym survey. In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). We have also included individual coach’s surveys as each of us strives to grow better at our craft every day. We want to know what you love and what we need to work on. This will likely take 2-3 minutes per coach, but if you are watching football or taking breaks between turkey legs, PLEASE fill them out! Your honest feedback is critical (the good, bad and ugly!), so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL. We look forward to diving into all the feedback right after the holidays, so please fill it out as soon as possible! Thank you advance for your time AND constructive feedback!
1 Front Squat (w/ a 3 second pause) + 2 Front Squats
*increase weight each set
Can omit pause on front squats if necessary
6 Rounds for Time:
30 Air Squats
*14 min time cap
Can do air squats to ball or box / change up stance width if necessary
Sub sumo DL if belly gets in the way
Coach’s Tip: Pause and regular squats today for the strength portion. For the metcon, pick a weight that you can do either 10 unbroken Deadlifts or 2 quick sets. Anything more than 2 sets is missing the stimulus.