Have a great Independence Day! Go workout early and enjoy the festivities.

 

 

 

 

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Change of plans, athletes, we’re running Mt. Bonnell tomorrow. I hope nobody had spaghetti for their pre-workout.

 

Paleo Potluck announcement:

If you’re half as excited about the potluck as the coaches, we’re in for a good time!

Please post a comment on here or Facebook with what you’d like to bring.

Warriors,

Next Friday, June 20th, the Army folks will be doing important Army things in the drill hall. We thought it best to relocate CFCM activities for the day.

We also thought it was a great excuse to have a little fun in the sun. We will hold the noon class at the volleyball court and pavillion.

Not sure where the pavillion and volleyball court are? If you leave Bldg 75 onto Maintenance Rd, then look for the only left you can take. It will lead you right there.

Here’s a semi-helpful map if you still have questions.

We’ll have some fun camaraderie building field day activities and then finish off with a Paleo Potluck. Start your meal planning now.

And what kind of fun camaraderie building field day activities will we be doing you ask? Super fun ones, such as:

and

and

What is Hooverball? Think of it as a mixture of playing catch, volleyball, and tennis on a beach volleyball court. How can that not be fun?

And then we’ll finish off with Paleo Potluck.

So plan to be there for all the fun and food next Friday.

Thanks go out to Joe and all the coaches for giving me the opportunity to program for the next 6 weeks. I coached Friday morning and know that we had a bunch of PR’s in the morning class and then saw a couple more in the noon class as well. Now that’s a great way to end a cycle!

Monday is the beginning of  a new cycle. For this cycle, we will be focusing on the back squat. We’ll start off with testing in Week 1 and the first test will be Crossfit Total (press, deadlift, and back squat). 

Going forward, Mondays will be back squat strength day following a simple 5/3/1 progression with a medium length WOD following. 

Besides the work in the gym, I’d like to ask everybody to try to be diligent with logging your results after the WOD. This really helps the coaches and programmers get an idea of the progression that the athletes and gym as a whole are making. 

-Kaz

BLUF:

We have 4 tickets for the AFM FITTEST. We’d love to get 4 people interested in competing as a team but you can do individual competition if you’d like. We also have a couple discounted tickets as well. Comment here or on Facebook and we’ll get back to you with more details. You can also hit up one of the Coaches for more info. Registration closes 16MAY.

 

WHO: Anyone. Come compete or cheer on the athletes and support CFCM

WHAT: AFM FITTEST – team and individual competition, http://afmfittest.com/

WHEN: 31MAY&1JUN – during the day

WHERE: Camp Mabry parade field

WHY: To have fun! To also show our support for the local wellness community.

Event details:

The event consists of a series of professionally designed fitness tests that measure strength, endurance, balance, speed, precision, agility, and power. The individual competition consists of ten categories based on age and sex, beginning with 19-29 and progressing by decade up to over 60 years of age for both males and females. The male and female winner of each age division will earn the title of Austin’s 10 Fittest, while the overall male and female winners will be recognized as Austin’s fittest. Additionally, there will be a team competition (open, corporate, and gym divisions), events for children, and an open invitational competition for Austin’s noted fitness ambassadors.

The Team Division will take place Sunday, June 1st. New this year, the Team Division will allow for you to represent and compete for a Company or Gym (if applicable) in the Corporate or Gym Challenge, vying for the Fittest Gym and Fittest Company Titles.  All teams will also be entered into the Open Team Division, which awards the overall Fittest Team.  We are having 4 person teams this year. Each person on the team will do 3 of the 12 tests. One thing that hasn’t changed, however, is that Team Competition members can also participate in the Individual Competition, and team members will be able to follow along and cheer on their partners as they complete their assigned tests.

 

Day 1 (Saturday, May 31st) will consists of the Individual Competitive Division (those competing for a potential spot in the 10 FITTEST and various awards)

Day 2 (Sunday, June 1st) will consist of a new Division, the Individual Non-Competitive Division for those looking to get out have fun, and push themselves through the tests without being ranked against the competitive division. Note, by registering in this division you are not eligible for awards. The 2nd day will also include the Team Division and Celebrity Invitational.