Some Changes To Note

If you have not received our November News Letter at the gym yet please pick one up!

Class Changes will start next week Monday Oct, 31st

Classes will be:

  Mon-Fri 6-7am, 12-1pm, 5-6pm
  Mon-Thur there will also be a 6-7pm class

CrossFit Kids class will be Mon, Wed, Fri 4- 4:45pm

Lets Get Heavy

Something you will notice over the next couple of months is that we will be doing more heavy lifting then normal. Some days that is all we will do! So there are important things to remember when lifting heavy, Form is king!! We will be focusing on form a lot during this period, you can not lift heavy if you have poor form. If done correctly to instructions these heavy days will be just as much of a work out if not more then our usual WOD's. Just because we are going heavy don't think that means we will not be doing met-cons as well. Lastly scaling will be paramount to your success during this period. If we say 85% we mean 85% not go until you fail or till you feel it. The programming is very strategically planed for your highest benefit.

Testing Your Self

Does CrossFit really work?
Is it worth the money every month?
Can I get by doing a little less?

Have these questions ever come into you mind?
If so then I challenge you. There will be a 5k road race next weekend Oct 23rd at Columbia Rec Park. I challenge you to come out and test your fitness! For some of you it may be that you haven't ran a 5k in a few years for others maybe you have never run a 5k and others you may have a Personal Best time you have been trying to beat. Well guess what all that hard work you have been putting in at the gym will pay off, I challenge you to run the Columbia Autumn Classic Road Race. What better place to finally see what you can do!!!


October 23rd 2011
Entry Fee $25
Race start 12:20 pm
Get there a little early to register and stay a little later for a wod at the park

Questions can be answered by your trainer at the gym.

Lock It Down!!!!!

http://www.mobilitywod.com/2011/06/episode-275365-spinal-mechanics-case-study-prioritize-stability-and-position-before-stretching.html

You can do it too!!!!!

Level I Fitness

Starting October 4 from 5:30-6:30pm we will be offering a Level 1 Fitness group class. It is pre-CrossFit training, and introduction to the functional movements. Owner Steve Moran will be taking his time to teach you the basics of CrossFit as well as the basic movements that will get you "Fit for Life".
Classes will be every Tuesday and Thursday from 5:30 to 6:30pm. This introductory class is part of your CrossFit membership. Come and check it out!

See you Tuesday!