November 2020 Field Notes

October was originally planned to revolve around the Open, but plans changed, so we changed ours! We carried on with dedicated Skill sessions 1-2 times a week at least that put the brakes on and dialed in skill work for the following movements; Strict Hollow Pull-Ups, Squat Snatch Skills, Toes to Bar, Triple Unders, Muscle-Ups, Ring Dips, Handstand, and even found a new Max Height Box Jump! We tested and retested 20.2 on a quick turn around to see where and how many of you have improved with this dedicated skill work in just a short amount of time. We also stuck to our plan of seeing long conditioning workouts woven through the week, 25+ minutes in length, these help build capacity for the shorter workouts that we will eventually see when the time comes. As far as our testing was concerned, we saw a retest of our 3RM C&J and Snatch as well as Isabel and everyone’s favorite…”Death Row”! 

Going into November, we hit the rewind button from a couple months back and finish this year out in a STRONG (see what we did there) way…Wendler-esque cycle #2! Now that we all have gone through that entire first cycle, after many of you had been without strength training for quite some time, we feel like we’ve got our feet underneath us again in the terms of strength training. We will be testing, completing the cycle, de-loading and re-testing our 2RM in all three lifts again; Back Squat, Strict Press, Deadlift. Utilize those turkey gains as we push our strength to new levels and re-test in early December. In the Metcon department of the programming, we will be seeing the third installment of the workouts that we plotted to include 3x this year. Those workouts include a crowd favorite, D.T. , and NCFit’s very own, “Cali-Bear”! You can also expect to see the reemergence of partner workouts on the weekends alternating flipping back and forth on Saturdays and Sundays. There will be both a Solo and Partner version of these workouts as options to run.

Burpee Benefit War

Hope everyone had a great weekend! We are participating in the upcoming competition as a box.

It is called a “burpee benefit war” and we will be competing against several other local boxes. This competition will benefit vulnerable children in Kenya through a non-profit organization called Canopy Life Academy.  It will start Tuesday, November 3rd and go through December 2nd.

There will be 75 envelopes set up on a display at the gym numbered $1-$75. Whatever number envelope you choose from the board is the amount you are also choosing to give to Canopy Life Academy (there is a url code inside the envelope that will direct you to the webpage). The goal of this competition is for our box to remove each envelope from the board, meaning we have donated numbers 1-75. 

Where it gets competitive and fun is the burpee war part. Each box starts out at zero burpees. You add burpees to our competitors total and subtract from our box’s total of burpees by donating to Canopy Life Academy. 1 dollar = 1 burpee. We are safe from the “Burpee War” once all 75 envelopes are chosen. If we are not marked safe from the “Burpee War” by December 3rd, we will owe the burpees added from competitors. The first box to reach 100% will be named “Most Generous Box in Atlanta 2020. 

You can check out the website here to see the leader board, how many burpees we owe, and where we stand. 

Zoom, Yoga, Coaches, Survey

Hello Everyone!! Hope you and your family are safe and well. Attendance has been great and everyone is doing a great job at keeping their distance and cleaning up anything they come in contact with.

We are still doing the 5pm Zoom Classes Monday through Friday with the following schedule for those who do not feel comfortable returning. You can find the link using the Wodify App on the AT HOME Program. The Replays are on our YouTube channel so you can work out with some guidance at your convenience.

Yoga with Bee Virtually!! Bee will be resuming her yoga sessions via Zoom every Wednesday at 6:30pm until it is safe to increase our class size and our upstairs jujitsu mat has been completely installed.

Her Yoga is a Yen style, slower paced, longer holds, less postures with deep tissue and myofascial tissue increasing flexibility and bringing circulation to the joints. Please view our announcement.

Let us welcome our newest Coaches:

Philip Davis on Sundays and

Josiah Igidi Tuesday and Saturday mornings

Let’s not forget our outstanding coaches that have supported CrossFit Rx: Chelsea, Erinn, Ethan, Mark, Nic, and Pietsch – THANK YOU!!!


November 25th will be 6 months since we re-opened. Around that time, we will send out a survey requesting feedback on how we’re doing along with any suggestions to help improve your experience.

Thank you all for your continued support. Our goal is to be present and provide a safe and positive environment and atmosphere.

Please feel free to email us if you have any questions, comments, or concerns to


Michael and Ruben

New Cleaning Protocol

Happy Monday Everyone!!!

Some of our equipment is starting to show some signs of wear due to the extensive cleaning, especially the bumpers.

In an effort to extend the life of all our equipment please follow the new procedures when cleaning equipment after use.

  • Please wash hands as soon as you come into the gym
  • Use hand sanitizer as often as desired
  • Bumpers are no longer to be sprayed and wiped. They may be returned after use. Coach will use the pump sprayer to lightly mist them for the next class.
  • Avoid direct spraying. Please spray your towel then wipe any equipment used: bars, rings, kettle and dumbbells, bikes, rowers, etc.
  • Vacuum and mop any chalk hand marks and sweat

A professional cleaner continues to come every Sunday and Wednesday evening to do bathrooms, floors, dust, etc.

Please emails at for any questions or concerns


Michael and Ruben