Hello Everyone and Happy 4th of July!!

STRENGTH

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.

SOCIAL MEDIA

Be sure to Follow us on Instagram, Facebook Page, Facebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pmand important Announcements.

SMS MESSAGING

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.

BIRTHDAYS

• Tuesday, July 6th: Daniel Alberts
• Wednesday, July 7th: Josh Thompson
• Friday, July 9th: John Alberts and Mario Gurrola

PREVIEW

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

Michael and Ruben

Happy Father’s Day to all the dads!!

We have a busy week coming up, continuing with our Week 5 Strength Series by Burgerner

EQUIPMENT

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

SCHEDULE

Starting tomorrow, we’re adding the 7:30pm class for Monday through Thursday only.

BIRTHDAYS

• 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

PREVIEW

Please email us if you have any questions or comments.

Sincerely,

Michael and Ruben

Happy Monday Everyone!!

SCHEDULE UPDATE

Starting this week

Saturday’s and Sunday’s hours will shift as follows:

From: 9am, 10am, 11am

To: 8am, 9am, and 10am (no more 11am)

Starting next week

We’re adding the 7:30pm class to Monday through Thursday

NEW COACH

Let’s welcome member and new coach James Roper to our coaching staff

DROP-INS

CrossFit Rx is accepting drop-ins to friends and family who have had at least 6 months of experience. But they must register using our portal.

We have the following options available:

• 1 Day Drop-in $20. Use this link to register
• 7 days at $60 using this link.
• 10 Pack that never expire for $175, use this link.

BIRTHDAYS

• Tuesday, June 15th: Nakia Clemmons
• Wednesday, June 16th: Amy McAllister, Lola Alberts, and Michael King
• Thursday, June 17th: Susan Duncan

PREVIEW

Feel free to contact us via email if you have any questions or comments.

Sincerely,

Michael and Ruben

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 Instagram, Facebook Page, Facebook 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

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 Instagram, Facebook Page, Facebook 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