June 28th 12–4p.m. at CrossFit RE
Ages 13 and up
Class is limited to 30 participants
Sign up here
Understanding and embracing innate physiological responses
The three things an attacker wants
The three things an attacker wants to avoid
Legal and moral issues
Fear management skills
Psychology of intimidation
Power of indignation
How to write your personal directive
3 golden rules
Led by Butch Trail
Jujutsu Black Belt
Marine Corps Martial Arts Instructor
Personal Defense Readiness Coach
Rape Aggression Defense Instructor
BSc Social Psychology
MA Security Management
The Injury Prevention and Nutrition Class this weekend, who should come and why is it important?
Were you surprised or disappointed by your bod pod results?
Have you been doing a CrossFit for a few months or more and your not seeing the results (fat loss or PR’s) as quickly as you like?
Are you new to CrossFit and want or need a plan that is tangible, sustainable and will make you stronger, more durable, trackable and start you losing fat and building muscle?
Do you want to start competing in local throw downs…and kill it?
Are you constantly getting little tidbits about nutrition and diet and you are wondering how the hell it all goes together?
Are you tired of little injuries that sideline you for days or weeks at a time?
Are you active outside of the gym and want to know how to hit a peak for your sport specific season?
Are you currently injured and want to know how to start your own “rehab” the right way?
Do you ever not do something because you are scared of injuring yourself?
Well then get signed up for the injury prevention and nutrition class at CrossFit RE with Dr. Mike Ross and Darrick Bourgeois. Click here!!!
There are so many things coming up at CrossFit RE!!
First off we have decided to take part in the Whole Life Challenge! It is a nutrition, fitness, lifestyle challenge that is going to be amazing and I can only assume that everyone who does it will be a different person in 8 weeks. If you missed my blog post on it you can read it here. It looks like a great way to kick start into 2014 and get some goals set. The only thing is is that you have to sign up by the 11th! That is this Saturday!! We will be having a little launch “party” at the gym this Saturday at the 9am class (yes also a test WOD). So if you sign up, try to make it to that as well.
Then stay after for our Seahawks playoff game! We will be watching the Seahawks kill the Saints at 1:30 at the gym, so remember to wear your blue and green. Bring something to drink and side to share if you can.
Also this weekend we will have having our first Open Gym times! They are from 10am-12 noon 7 DAYS A WEEK, and are for members only. At this time we can’t have anyone coming in to “try out crossfit” during the open gym for safety reasons. The open gym is a great time to work on skill work (double unders, handstands, pull ups, etc), strength work (deadlifts, backsquats..etc), or make up your own WOD with equipment we don’t use much (rowers, kegs, weight vest, rope climbs). So take advantage of it!!
Lastly we will be having a mobile Bod Pod truck coming by on the 16th to test body composition (body fat, bone density, water weight). This is a great way to get some very valuable numbers on your body if you are looking to make a change in lean muscle mass or just lose fat. We will send out another email later on how to sign up for times slots and what the cost will be.
Hopefully I will see most of you this weekend either at class, getting measured for WLC or watching the Seahawks game.
10 Thrusters (135,95)
10 Ring Push Ups
Take the Challenge!
“The Whole Life Challenge is different from other challenges; it is not designed for perfection. It is designed to create awareness.” We at CrossFit RE love that word — awareness. Know the ingredients in your meals. Understand how mobility will help your body move better. Watch your body change as you become part of the CrossFit community.
This challenge sets up rules to follow relating to nutrition, exercise, and mobility. “‘Break’ the rules a little and you will see little overall impact. There are actually enough opportunities to earn bonus points in the challenge that breaking the rules a little can literally have no impact whatsoever on a player’s overall ranking on the leaderboard! … Break the rules a lot and there aren’t enough ‘positive’ actions you can take to reverse them.”
Sounds a lot like life, doesn’t it? 2014 sounds like a great year to create new habits. Let’s set some goals and crush the hell out of them.
Front Squats 3×5 @80%
50 Overhead Squats (95,65)
50 Wall Balls
EMOM 50m Shuttle sprint
Cornucopia Cup is tomorrow!! So no classes obviously but come by and cheer on your fellow CrossFitters! We can also use some more judges so if you are available all day, then be at the gym no later than 9am tomorrow to help out. Otherwise all competitors can start checking in at 8:30 and the first WOD will be at 9:30. After the competition we will be having a celebration at the Union Bar in Hillman City at 5 pm, so go home, shower, and come out and drink and be merry.
Here is the day’s schedule:
Check in starts at 8:30
Orientation – 9:10
Standards and Warm up WOD1 – 9:15
Women Beginner WOD 1 – 9:30
Men Beginner WOD1 – 9:45
Women RX WOD 1 – 10:00
Men RX WOD 1 – 10:15
Standards and Warm up WOD2 – 10:30
Women Beginner WOD 2 – 10:45
Men Beginner WOD 2 – 11:05
Women RX WOD 2 – 11:25
Men RX WOD 2 – 11:45
Break or catch up 12 – 12:45
Standards and warmup WOD3 – 1:05
Women Beginner WOD 3 – 1:20
Men Beginner WOD 3 – 1:35
Women RX WOD 3 – 1:50
Men RX WOD 3 – 2:05
Awards – 2:45
Union Bar Celebration – 5
I might play this before the first WOD…
See you all tomorrow!!
Just a quick heads up if you didn’t see the email that got sent out tonight, there will be only one class on Monday September 2nd at 10am! It will be a fun Labor Day WOD, expect it to be long, but fun. Bring friends and family!
Also a reminder that this Friday starts test week and yes, we will be 1RM our back squats, so make sure you are there for that!!!
100 Russian Twists
EMOM 5 Sit Ups
20 Min AMRAP
5 Bent Rows
5 Hang Cleans
5 Push Press
5 Front Squats
5 Squat Thrusts
5 burpee penalty for putting the bar down.
Click here for all the updated info. CFRE members will be getting a discounted price, talk to Darrick about signing up.
- Snatch + Pause Overhead Squat – 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
- Power Clean + Power Jerk – 75% x 2(1+1), 80% x 2(1+1) x 4
- Push Press – 80% x 5, 85% x 3 x 2
10 Min AMRAP
15 KB Swings (53,35)
5 Pull Ups or 1 Rope Climb
2 Push Press (135,95) clean from the ground
So I am working on a bunch of specialty classes and I would like to know which ones you guys want first. Keep in mind that CrossFit RE will be hosting these, so all our members will be either getting in for free or at a discount depending on the workshop. So leave a comment telling me which classes are most important to you. Continue reading
First off, I know you are all going to sign up for the Whole30 challenge starting on Friday and then you are all going to be coming to the kick off BBQ on Saturday at noon. Continue reading
This is a reminder to tell all your friends, family and co-workers about our grand opening this Saturday at 12noon-4. We would love to get a bunch of new people there from the neighborhood and really start expanding our gym community. We already have a ton of prizes to give away and food and drinks from a few local spots. We are really excited about this (if you couldn’t tell) but need your help to spread the word. So thank you in advance for letting people know and also if you didn’t know, if any of your friends sign up for the gym you can get either a free month or $100 cash. Amy Brumbaugh already has 2 months free!! Crazy!