Last Week, Max Week!!! Week 8 (8-week cycle). A lot of 1×1 aka 1RM aka 1 Rep Max. Whether you’re new or seasoned, knowing your 1 Rep Max on lifts is important because as you’ve probably scene on strength days we work off percentages of your 1 rep max. Please do not add pressure to lift heavy. Remember form over weight.
After this week we will have a 2-week break from a set strength and then we will begin our new cycle on July 26th. The next cycle will be more traditional lifting and Olympic will be mixed in throughout. During the 2 weeks off we will do basic lifting in the metcons to deload a little.
Please accept or sign up to receive SMS Text Message for emergency and special notices such as road closings, urgent class information do to weather or other factors, etc.
If you do not receive a message to subscribe to SMS via Text you may sign up by going to your Personal Settings > Notifications > and click the checkbox for SMS Messaging.
YOGA EVERY WEDNESDAY AT 6:30PM
We’ve had some great attendance to Bee’s Yoga. We are capping the class to 8. Be sure to reserve a spot through Wodify and if you reserve and cannot make it be sure to cancel your reservation. Email us if you have any issues reserving a spot
RESERVING A SPOT IN CLASS
Please be sure to reserve a spot in class and to cancel if you cannot make it. This allows us to track attendance.
Tuesday, July 6th: Daniel Alberts
Wednesday, July 7th: Josh Thompson
Friday, July 9th: John Alberts and Mario Gurrola
Please feel free to email us if you have any questions or comments
We have a busy week coming up, continuing with our Week 5 Strength Series by Burgerner
DUMBBELLS: Please make sure to not drop them from over head unless it involves keeping you safe. The heads of the dumbbells are only attached by glue and the impact from dropping them may loosen the adhesive which may cause damage which will lead us to having to replace them
ROWERS: Please make sure when storing the rowers you push the display back and remove the handles from the cradle to let them rest at the base
Starting tomorrow, we’re adding the 7:30pm class for Monday through Thursday only.
Monday, June 21st: Katie Steigerwait
Tuesday, June 22nd: Heather Ramer
Wednesday, June 23rd: Anupama Tadanki, Melissa Hall, and Will Johnston
Friday, June 25th: Simeon Woods
Please wish them a Happy Birthday if you see them
Please email us if you have any questions or comments.
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.
Let’s welcome the following new members to our gym family!
Wendy Derstine (recently celebrated a birthday)
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!!
Monday, June 6th: Grace Finney and Jefferey Balthazar
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:
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
Monday, May 31st: Race Kankas
Wednesday, June 2nd: Luke Howarth and Coach Josiah
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.