Programming Preview

New month, new programming cycle. A little more volume and skill work over the next couple weeks. Make sure to stay on top of pre-workout mobility and post-workout stretching. Also, check out the updates near the end of the email!

May 4-10

Monday: Back squats, pull ups, 3RFT metcon

Tuesday: Press, EMOTM metcon

Wednesday: Skill work, conditioning

BB Club: Snatch wprk, snatch, pulls + back squats

Thursday: Clean complex, “Corydon 757” metcon!

Friday: Jerks, skill work, 3RFT metcon

Saturday: Back squats, 1/1 work/rest circuit + Open Gym 12:00-2:00pm

Open gym: come in to work on skills or make up a workout you missed. Let’s have some fun!

Sunday: Barbell Club – Snatch & Clean & Jerk + Open Gym 12:00-2:00pm

Open gym: come in to work on skills or make up a workout you missed. Let’s have some fun!


News & Updates!

Conditioning Club

  • Starting this week we have a new program available in Wodify called “Active Living”. This is where we will house additional programs outside our CrossFit, On-Ramp and Barbell programming. For the next 12 weeks, we will have a weekly CONDITIONING CLUB program posted internally in wodify each Sunday for those members looking for a little extra work/motivation to up the conditioning for the summer or simply get outside and be more active. This is totally optional, can be done at your leisure and we have cleared so space in the back room incase you want to come in a zone out with a rower, kb, jump rope and some tunes. Here’s what to expect below, enjoy!
    • Two optional conditioning sessions (interval or long duration rows, runs, aerobic workouts)
    • One active recovery session (outdoor activity or challenge)
    • Connectivity and mobility links for you to follow at your leisure

Yoga is now Mobility

  • Mobility class will be help once a week on Thursday’s from 7-8pm and will feature dynamic stretching, various muscle tissue releasing holds and mobility exercises (smash, roll, stretch), some static stretching and the odd flow or yoga sequence. Why the change? More relative to the training regiment and  needs of the everyday active person.

On-Rampers welcome!

  • Welcome our latest on-rampers into regular classes starting this week! Congrats to Margarita, Cynthia, Willow, Megan, Ben, Simon, Trich, Michaela
  • Next on-ramp starts Monday and is FULL!

Spring Promotion: “First 50”

  • Now scheduling for our June on-ramp, spread the word!
  • Spring promo: “FIRST 50” $155/month unlimited with 6 month commitment

Fun Features in WODIFY

  • Athlete Performance: Enter your results in ‘Athlete Performance’ and track your progress, percentages, etc.
  • Whiteboard: visit the ‘whiteboard’ to view scores of yourself and fellow members from current or previous days. A great way to see how others are doing and what comments they had.
  • Leader board: view ‘leader board’ for top PRs and scores for lifts, benchmark workouts, etc.

Enter you performance right at the kiosk, front desk, smart phone or when you get home. We’d love to see your progress and comments. Even better, we’d like to know your goals! Let your coach know next time you’re in or drop us an email.