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June Heat

Schedule and Community Updates for June 2023

This Summer is going to be a hot one! And we are excited to share the awesome changes lined up for this summer.


Youth Program

We are adding an additional day to our Youth Program schedule: Tuesdays!! 

Teens @ 3:30 PM & Kids @ 4:30 PM

With unlimited access, all youth program members have the opportunity for a FOURTH group class option as well as all community events. 


MissFits

All MissFits memberships include access to Tuesday night class and all community events.

Tuesdays @ 5:30 PM

A reminder that MWF morning classes have been combined to one 9:30 AM class time. 


B.O.S.S.

During the month of May, BOSS classes were limited to 3x week. This decision was made due to attendance records as well as coach availability. To offset this change in class availability all BOSS members will have access to 1x CrossFit class per week and are welcome to attend all community events. 


Air Conditioning

We recognize that it is getting hot in here! 🔥🔥🔥 

For a variety of reasons, it is in our annual plan to wait until July 1 before turning on the AC on the gym floor. 

In the meantime:

-Drink plenty of water throughout the day AND bring a water bottle with you to classes. 

-Dress appropriately for the heat.

-Attend as early in the day as possible. 6 AM CrossFit and 7 AM B.O.S.S. classes is the coolest the building will be all summer, AC or not. 

-Fans will run during weight lifting and all metcons. Fans may be turned off during coaching instructions for audio reasons.

-Bathrooms and the 3rd Space will have AC. If you are need or a break from the heat, we encourage you to access those points of the facility. 


Note: We will always keep the weather, the health of our members a priority. If the heat becomes too unbearable for the health of our members, we will try to hold off on turning the AC one the gym floor until July 1, 2023


6 AM Thursday Class

Beginning Thursday, June 8, 2023 we will discontinue 6 AM classes on Thursdays only. Aligning with the CrossFit standard of taking time off to rest, Thursday has become a traditional rest day in our (and so many other) CrossFit communities. Want to make up a workout or get an extra one in? Open gym is open to our CrossFit members ever Thursday, 4:30 - 6:30 PM. ï»¿

Coach Joey’s 40th Birthday Bash!

November 10, 2024
Workout & Party -- Full Event Details

Ultimate Jump Rope Workout Guide

November 2, 2024
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Mastering the Jump Rope Crossover

November 1, 2024
The jump rope crossover is a dynamic technique that enhances coordination, agility, and overall fitness. This post outlines the benefits of adding crossovers to your routine, such as improving timing and keeping workouts engaging. It provides a step-by-step guide on how to perform the crossover, emphasizing the importance of a strong base, proper arm crossing, and timing. The post also offers key tips for success and troubleshooting common mistakes, encouraging readers to practice patience as they develop this skill. With dedication, anyone can master the crossover and elevate their jump rope workouts.

Aerobic vs. Anaerobic Exercises:

October 14, 2024
This blog post explains the differences between aerobic and anaerobic exercises. Aerobic exercises, like running and cycling, rely on oxygen for energy and help improve cardiovascular endurance. Anaerobic exercises, such as weightlifting and HIIT, utilize stored muscle glycogen for short, intense bursts of energy, building strength and power. Incorporating both types into a fitness routine ensures balanced improvement in endurance, strength, and overall health.

Stretching Routing Sequence

October 10, 2024
Total Time: 35-40 Minutes
Bright yellow fitness-themed flat lay featuring two yellow dumbbells, a yellow resistance band.

The Importance of Logging Your Score, Tracking Your Weights, and Keeping Performance Notes with WODify

October 7, 2024
Tracking your workouts is a crucial part of improving your performance, staying accountable, and achieving your fitness goals. This blog post explains why recording your weights, logging your scores, and keeping performance notes in WODify helps build consistency, identify patterns, prevent injuries, and boost motivation. By using WODify, athletes can track their progress over time, set clear goals, and optimize their training for long-term success. Start tracking your workouts today to take your fitness journey to the next level!

Understanding the Pose Running Technique

September 29, 2024
This blog post delves into the Pose Running Technique, developed by Dr. Nicholas Romanov, which focuses on optimizing running form for efficiency and injury prevention. It outlines the key principles of Pose Running, including body alignment, the Pose position, falling forward, and pulling the foot up. The post highlights the benefits of this technique, such as improved speed, energy conservation, and enhanced awareness. For those new to Pose Running, the article provides practical steps to get started, including practicing the Pose, incorporating drills, and transitioning gradually to this method. By adopting these principles, runners can enhance their performance and enjoy a more effective running experience.

Mastering the Chest-to-Bar Pull-Up

September 29, 2024
The chest-to-bar pull-up is a challenging but rewarding movement in cross-training that engages the upper body and core. This blog post breaks down the proper technique for performing chest-to-bar pull-ups and provides a ladder of scaling options for those who are working towards mastering the movement. From ring rows and banded pull-ups to negatives and kipping, athletes of all levels can follow these progressions to build strength, refine technique, and improve their chest-to-bar performance.

Stretching Routine Sequence

September 27, 2024
Total Time; 35-40 minutes.

Women, Weights & Wine 2024

September 23, 2024
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