This weekend we have multiple teams completing in the Spring Fling at CrossFit First Creek. Consider coming out to cheer on the teams and have some fun!
We are also continuing our strength cycle! This week we will be adding some weight…as always form first! Be coachable and set egos aside to build your strength.
See you at the gym!
Congratulations to all the participants in the qualifiers and Occupational Games!!! We are so proud of everyones efforts and excited to start our strength training this week.
May 7th we have multiple teams traveling to CrossFit First Creek in Knoxville for the Spring Fling. Grab a partner and sign up to join or make plans to come hangout and cheer on your fellow athletes.
Happy Easter to you all!!!!
Next week we begin our final week of rehabilitation style workouts. We will then head into our strength cycles. This last week commit to the quality of movement, find those weaknesses, and get ready to get stronger!
Remember rehab is not always fun, HOWEVER, it is very important to prevent and allow healing of injuries. Pay attention when things are difficult and work into those difficulties. If you want to see overall strength gains then take this seriously and get better overall.
Age group online quarterfinals are coming up! (April 21-24) Get ready to cheer on our qualifiers!!!!
Congratulations to Coach Ray and Coach Amanda for completing quarterfinals this weekend! In three weeks we will be in our age group quarterfinals and have 4 athletes to go in that cycle.
This week we are beginning our rehab cycle. We have been going at a higher intensity and it is time to slow down, focus on our deficits, and make movement corrections. Use this time to get stronger and recover and we will be primed and ready to hit our strength cycle!
WOW!!! You ALL are amazing! If you qualify for the next round of online qualifiers we will be in contact about your goals.
For everyone else…we will be starting about 2 weeks of fun partner style workouts followed about 2 months of deload and rehab style workouts. We want to address our deficiencies and increase our strength during this time. After that we will ramp up our strength cycle!
It is the final week of the Open!!!! Preparing to give your best for the final workout and see how you compare to yourself from last year OR give yourself a starting point to grow for the next year.
After this week we will be back off to recovery and then start into our training cycle for next year.
This is the final FNL also!!!! Please come out and cheer on your fellow athletes. Even if you don’t want to workout we would love to see you and have you meet some names you see each day on the board.
WOW!!!! You all did amazing and the turnout for FNL was huge! I love to see the community and support across all the classes coming together. I can not wait to see the turnout and performances for this next week.
Speaking of this next week…If you are wanting to complete 22.1 again you have a chance to Monday. If you are good and ready for the next week you will see a similar format for this weeks programming. Monday will be to go hard and practice some movements we will most likely be seeing come up in the next two weeks, Tuesday will be a skill practice, and we will continue to move with intention and recovery Wednesday and Thursday. If the Open is important for you to test yourself Thursday night eat a good meal and get to bed early to get some sleep.
As always you all are amazing and we are so proud of you all!
It is time for the Open!!! The easiest way to test your fitness and progress over the past year. Remember you have until scores are due for week one to sign up at games.crossfit.com.
Each Friday night for the next 3 weeks we will be hosting Friday Night Lights. 5:45PM we will begin the workouts and hang out to cheer each other on. We need athletes, judges, and community! Please plan to come and hang out with us.
If you are ordering a hoodie, sweatshirt, or jacket please sign up at the whiteboard AND pay by the end of the week. I will place the orders Monday February 28th!
If you placed a pre order please pick it up next time you are at the gym! Ask a coach or Cade for assistance.
If you missed preorders do not worry! We ordered some extra t-shirts and they are also at the gym. $25 in cash, check, or Venmo. We still have all sizes but they are limited. Also, due to high demand we will be doing a second order. I will get the order form hung back up for sweatshirts, jackets, and zip-ups by the end of the day Monday.
Happy Valentine’s Day and we look forward to getting stronger with you this week!
Crossfit CHF 