Happy Easter Sunday Everyone!

We are happy to announce so many things this week!

PROGRAMMING

We are shifting our programming from Jason Khalipa’s NCFit to Rich Froning’s Mayhem starting Monday, April 5, 202. Each day there will be an RX version and a suggested SCALED version for you to choose or mix or match. Coaches are there to help with additional scaling if necessary.

PROGRAMMING FIELD NOTES FOR WEEK STARTING 04/05/2021

Strength: 

– We are jumping in Week 5 of Mayhem’s 8-week cycle. Doing Basic strengths exercises and we will add some Olympic lifts here and there. 

– Weeks 5-6 lifting
– Week 7 De-load 
– Week 8 Max

– Since we’re jumping in the middle please feel free to start back at 60% (for back squats) and dial the percentages down for Bench and Deadlifts. Remember, those new to the gym or who do not have a 1RM (1 Rep Max), start very light and just work on form and only progress as technique under load increases. 

Workout:

– This week’s workouts are moderate-high intensity. Look for more running workouts to be added now that the weather is getting better. 

Accessory:

– We will continue to offer Accessory as an added bonus each day (M-F). Warm-up, strength, workout are a top priority for the day so don’t rush and lose quality to get to the accessory. If time is leftover or you have a designated area (upstairs) please feel free to use but know it’s not crucial. This week we added in some mobility that will be good for a range of motion in lifting and soreness reduction.

Monthly Challenge:

– Watch for some exciting challenges in May

NEW COACH

Lets welcome member now CF L1 Coach Chris “CC” Williamson to the staff. He will be there everyday of the week. Check Wodify for when he’s scheduled.

BIRTHDAYS

Tuesday, April 6th: Austin Cutler
Thursday, April 8th: Edward Sampognaro

SNEAK PREVIEW

We are very excited about all of this!!

Please feel free to contact us via email if you have any questions or comments.

Michael and Ruben

Happy Tuesday Everyone!!

We are happy to announce that effectively tomorrow we are increasing our class size from 10 to 14. Please continue to follow our Covid Protocol. If you do not feel well, please DO NOT COME TO CLASS. More information about this and much more can be found on our website by clicking this link.

Each green square is 4’x4′ and are 4′ apart North/South and 5′ apart East/West which should provide plenty of separation.

• As you come in, please pick a square as your work out area.
• You are more than welcomed to do the work out outside, weather and equipment permitting.
• No pets or children are allowed inside
• Please wash your hands and/or use hand sanitizer

Please feel free to email us if you have any questions or comments.

Sincerely,

Michael and Ruben

Hello and Happy Sunday Everyone!!

We are so proud of all the hard work everyone did during the Open work outs. Please remember to submit your scores so we can validate them.

T SHIRT AND TANK SIZES PLEASE

We are working on some T-Shirt and Tank designs and need some sizes so we know how to order them. Please click on this link to submit your Size

Happy Birthday to:

Wednesday, March 31st: Coach Nic
Saturday, April 3rd: Chris Moss

HOUSEKEEPING

Please make sure you take your belonging with you. We are accumulating quite the collection in our cubbies that are meant for just your visit. Beginning next week, we will start throwing items away.

SNEAK PEEK

Please email us if you have any questions or comments.

Sincerely,

Michael and Ruben

View on Games site

FRIDAY NIGHT LIGHTS

We will have heats for 21.2 this Friday from 5:30pm until 7pm so come and cheer your fellow gym members as well as Coach Mark and possibly Coach Josiah. We will provide light refreshments. Please BYOB.

SOCIAL MEDIA

Be sure to Follow us on Instagram, Facebook Page, Facebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pm and important Announcements.

Please feel free to contact us via email if you have any questions or comments

Michael and Ruben

Great Start to the 2021 CrossFit Open. Make sure to submit your scores by Monday, March 15th 5pm EDT.

VIEWING PARTY

Thank you all who came to the viewing party. It was a much needed social. Stay tuned for more information for either another viewing party or Friday Night Lights event.

HOUSEKEEPING

Please make sure to remember to take your belongings. We are having a lot of protein shake bottles, clothing, wraps, etc left behind. It is starting to get a little cluttered, we want to make sure there is room for you to put your stuff during your work out.

COVID SAFETY

We are still under our current protocol of maintaining social distance, no congregating before or after the work out, sign in before class and please be on-time to class.

For more detailed information please visit this link.

Wednesday the 17th: Daniel Rice
Saturday the 20th: AJ Ramer

SNEAK PEEK

Please feel free to email us if you have any questions or comments.

Sincerely,

Michael and Ruben