Programming, Yoga, RomWod, Bottles, New Members, Surveys, Birthdays, Preview

Happy Sunday Everyone!!

PROGRAMMING / STRENGTH

We are on Week 4 (slight de-load) of our Strength Cycle designed by Coach Burgener. The legendary “Coach B” Mike Burgener, is a Level 5 Senior International Weightlifting coach for the United States. He is a graduate of Notre Dame and obtained his MS degree in Exercise Physiology from the University of Kentucky. He was a Captain in the United States Marine Corps. Coach Burgener is currently the head coach of CrossFit Weightlifiting. 

YOGA AND ROMWOD

Yoga with Bee started last week, we apologize for any registering issues and hope that did not deter you from attending. This is a free class to you and does not count against your sessions. We’d like to keep track of attendance so registration is mandatory. As mentioned in last mid-week email. From the Wodify App, go to PROGRAMS > YOGA to reserve a spot in class.

Meanwhile, as promised, we will have ROMWOD active by the end of the week for those who want some additional mobility work. ROMWOD will be on the TV upstairs and will be self-led. More on this mid-week.

SPRAY BOTTLES AND TOWELS

Starting tomorrow we will no longer place spray bottles and towels in the green squares. Please make sure you retrieve a spray bottle and towel to clean equipment that you used.

NEW MEMBERS

Let’s welcome the following new members to our gym family!

  • Wendy Derstine (recently celebrated a birthday)
  • Shalon Webber-Heffernan
  • Sam Slover
  • Karen Ehret
  • Fons Castro
  • Delanna Protas
  • Brian Sullivan
  • Andy Labnauskas

SURVEYS

We have received and reviewed all the surveys. Thank you so much for the feed back. This is a great tool for us to make sure we’re doing all we can to make Rx great!!

BIRTHDAYS

  • Monday, June 6th: Grace Finney and Jefferey Balthazar
  • Friday, June 11th: Adiana Lloveras
  • Saturday, June 12th: Abram Singletary
  • Sunday, June 13th: Anna Solomon

PREVIEW

SOCIAL MEDIA

Be sure to Follow us on InstagramFacebook PageFacebook 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 email us if you have any questions or comments

Sincerely,

Michael and Ruben

Coach Mark, Murph, Yoga, Birthdays, Preview, Survey, Social Media

Happy Sunday Everyone!!

Coming to you from Knoxville, TN where our very own Coach Mark currently stands in 6th place in the Mid Atlanta CrossFit Challenge. He is 1 spot away from qualifying for the CrossFit Games in Madison, Wisconsin on July 27th

Coach Mark is scheduled to compete on Event # 6 at 2:15pm

The Work Out is 4 Rounds For Time with a 18min Time Cap:

  • 30 Cal Bike
  • 20 T2B
  • 10 Thursters 135lbs
  • 40′ Overhead Walking Lunges 135lb

You can watch Coach Mark in action on YouTube, CrossFit Games Website or Our Instagram Story

MEMORIAL DAY MURPH

Tomorrow is Memorial Day and everyone is invited to partake in this annual event honoring Lt. Michael Murphy by doing the classic CrossFit Hero Workout consisting of:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

* Plenty of scaling options available. See out instagram post or website for more details

YOGA WITH BEE

We are happy to announce Yoga with Bee is back. Every Wednesday at 6:30pm on the mat upstairs. It’s Deep Stretch Yoga that allows for myofascial deep tissue release. And since Bee does CrossFit as well she tailors the class towards what you have done that week. Bee has been practicing yoga for 18 years and teaching over 7 years.

No shoes allowed on the mat upstairs and please sign up using the Wodify app

BIRTHDAYS

  • Monday, May 31st: Race Kankas
  • Wednesday, June 2nd: Luke Howarth and Coach Josiah

PREVIEW

SURVEY

We value you and want to make sure we’re doing everything we can to provide the best possible experience. Please take a moment and click this link to out our brief survey.

SOCIAL MEDIA

Be sure to Follow us on InstagramFacebook PageFacebook 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 email us if you have any questions or comments

Sincerely,

Michael and Ruben

Programming, Murph, Mark, Survey, Birthdays, Preview

Happy Sunday Everyone!

Hope everyone had an enjoyable weekend.

PROGRAMMING

We have another fun packed week of Strength with our Metcons. Please be sure to arrive on time or early and ready work.

MEMORIAL DAY MURPH

We are very excited about hosting Memorial Day Murph. We will have plenty of scaled options. We plan on having 3 heats; 9am, 10am, and 11am. It will be self warm up. Shotgun start at 15min after the hour. More details to follow

COACH MARK

We are super excited and proud of Coach Mark making it to the Semi-Finals of the CrossFit Games. This is a huge accomplishment. He will be traveling to Knoxville this week and competing on Friday, Saturday and Sunday. Some members are going up to see him compete. We will give updates as we get them.

SURVEY

We value you and want to make sure we’re doing everything we can to provide the best possible experience. Please take a moment and click this link to out our brief survey.

BIRTHDAYS

Happy Birthday to everyone Celebrating!!

  • Monday, May 24th: Daniel Rudiger
  • Tuesday, May 25th: Austin McAllister
  • Wednesday, May 26th: Josh Loper
  • Thursday, May 28th: Yamira Quirindongo and Wendy Derstine
  • Friday, May 29th: Memorie Heyward
  • Saturday, May 30th: Anna Lewellyn

PREVIEW

SOCIAL MEDIA

Be sure to Follow us on InstagramFacebook PageFacebook 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 email us if you have any questions or comments

Sincerely,

Michael and Ruben

Programming, New Members, Birthdays, Preview

Happy Belated Mothers Day, 

Sorry for the late email

STRENGTH

New strength cycle starts May 17th. (8 week cycle)

* The Strength Cycle will be another variation of the Burgener Cycle. Saturdays will also feature lifting for for those that want to squeeze in some extra work

WORKOUTS

Murph Prep Mondays for May! We will work through different Murph type workouts until May 31st (Murph).

WELCOME NEW MEMBERS

  • Delanna Protas
  • Shalon Webber-Heffernan
  • Yamira Qurindogo
  • Brianna Williams
  • Myles Willis (correction)
  • Aaron Alizadeh
  • Miro Moutaftchiev
  • Charlie Miller
  • James Kizar
  • Jeffry Balthazar

(please email me if I missed anyone)

BIRTHDAYS

  • Wednesday, May 12th: Gregory Steigerwalt and Ruben Rodriguez
  • Friday, May 14th: Lydia Kolb

Please email us if you have any questions or comments.

Michael and Ruben

Zoom End, Memorial Day Murph, Fitaid End, Birthdays, and Preview

Hello Everyone and Happy Sunday!!

Here are the following announcements:

STRENGTH 

We had a lot of PR’s on our deadlift, bench, and back squats last week. Congratulations to everyone!!

NEW AND RETURNING MEMBERS

We’d like to welcome our new members who finished Fundamentals and returning members (since March 2021). We hope you all have come back to a great experience and looking forward to continue our fitness journey together! (since March 2021)

  • Lindsey Beard
  • Brad Cooke
  • James Roper
  • Samantha Abello
  • Anna Solomon
  • James Evans
  • Kelly Bockrath
  • Michelle Paquette
  • Gabriela Eisenhart
  • Mary Ann Register
  • Mules Willis
  • John and Lola Alberts
  • Autumn Poole
  • Aaron Hill
  • Raul Alvarado
  • Christopher Moss
  • Kerry Connolly
  • Noah Schechtman
  • Tyler Hendrick
  • Amy and Austin McAllister
  • Caleb Shoemake
  • Jason and Kate Carter
  • Naiel Laterza
  • Egan Cooney
  • Edward Sampognaro
  • Bertrand Bernard
  • Luke Howarth
  • Mellisa Hall
  • Alejandro Abarca
  • Kyle Hight

CROSSFIT GAMES SEMI-FINALS

Coach Mark will be heading up to Knoxville, TN from May 28th to the 30th and will be competing with others at the University fo Tennessee. Some have already made their travel plans to go and support him. All are welcomed to go to show support. We will continue our classes with out a hitch.

MEMORIAL DAY MURPH

It’s a CrossFit tradition to honor Lt Murph by doing the Hero Workout known as Murph on Memorial Day.

Murph is 1 mile run, 100 pull-ups, 200 push-ups, and 300 air squats, ending with a 1 mile run with a 20/14lb weight vest. We will have plenty of scaling options.

We are proud to announce we will be going back to normal 1 time slot with a big group for this work out as we did pre-pandemic. More details on this as we get closer to the date.

If you’d like to learn more about Lt. Murph, click this link.

END OF ZOOM

We are ending our Zoom workouts and welcoming back Charlie Miller and James Kizer!! 

END OF FITAID

Until we can figure out a better system we are ending the sale of Fitaids after this last batch. In April, we had a shrinkage of 88 Fitaids and 53 waters 🙁

BIRTHDAYS

  • Wednesday, May 5th: Ari Bogotch
  • Friday, May 7th: Don Cruz (currently going through Fundamentals)
  • Saturday, May 8th: Expecting mommy, Kimberly Applebaum
  • Sunday, May 9th: Jonathan Preston

PREVIEW

Please email us if you have any questions or comments.

Sincerely,

Michael and Ruben