Give the Gift of CrossFit – 2017 Holiday Specials!
If you or someone you know has been interested in giving CrossFit a try, now is the time! Our 2017 Holiday specials are available now through January 1st and are the perfect way to get a head start on your 2018 resolutions. Sign yourself up, or give the gift of CrossFit to someone you care about.
Biggest Savings! 3-Month Holiday Special
3-Months, 3 Classes per Week — $447 (Save $150)
Discounted 1-Month Memberships
2x/week – $129 (Save $20)
3x/week – $159 (Save $40)
Unlimited – $189 (Save $50)
*Offer valid for sign up through January 1st. Membership begins the day of sign up. Offer valid for new members only, or alumni inactive for 90+ days. Cannot be combined with any other discounts or promotions. No refunds for early cancellation.*
Click HERE for full details and to sign up!
Holiday Drive To Benefit Germain Lawrence
This year we are running a drive to benefit Germain Lawrence, where our own coach Andrea is a full time clinician. Read below for her personal message for more details!
Hey CFS, it is me again!
I am so grateful and thankful for everyone in this community. The amount of support and kindness I receive and witness every time I reach out is overwhelming. Like last year I will be collecting some things for the upcoming holidays (cannot believe it is already that time of year). Unfortunately, where I work, the holiday season isn’t always as joyful. I am a clinician at Germaine Lawrence, a residential treatment center for adolescent girls between the ages of 11-18. All of my kids are amazing, intelligent, insightful and have admirable goals and dreams, but unfortunately have dealt with some tough stuff in their lives. We take in a lot of girls who have bounced around between foster homes, have runaway and/or gone missing, have little or no family connection, have abuse in their past, and struggle with mental illnesses. I feel very lucky and honored to be their clinician- to witness their resilience, hope, and courage. As you can probably assume, the holiday season can be a bit depressing for a lot of them. Most of the kiddos will remain on campus for the holidays and do not have much access to the community.
I only have about 8 girls on my caseload, but there are close to 100 on campus and I want to make this holiday season a fun and special time for all of them, especially when they are living in a foreign place and among people they don’t necessarily want to be with. So many of you helped me out by donating iPods and I wish I could verbalize how appreciative and overjoyed the girls were to receive them. Listening to music helps them work through their anxiety and stress and practice their coping skills; I am so thankful for your kindness.
As we all start planning for the holidays, I was hoping that in the next month or so you could make note of some possessions you may have laying around that you no longer use and would like to donate. Below is a list of recommended items to donate, things that I know the girls would love. I see where everything goes and who they go to and would never ask for things that I know they wouldn’t make use of. All the items below would be beneficial and very much appreciated by the girls.
We will have some bins set up at CFS over the next couple of weeks to begin collecting the items. And around Christmas time, I will give the girls all of your donated gifts! Please, don’t feel any pressure at all to donate or donate a massive amount. Anything is appreciated! Also, feel free to ask me any questions; you can usually find me bopping around the gym at night 🙂 Thanks so much!!
(Recommended) donations:
· old or new iPods/mp3 players (Still taking these in. Do not worry about a charger, we have enough on campus that are compatible with most iPods.)
· DVD’s (movies/TV seasons) for teenage girls (nothing R)
· winter clothes/accessories, mittens, gloves, scarves, hats, jacket, boots.
· art supplies (adult coloring books, markers, pens)
· small gift certificates (5 dollars or so) to starbucks, DD, walgreens, cvs (some of the girls are given ‘community access’ and able to take walks by themselves and like to go to some of these places in the area)
· journals
· games (decks of cards, boardgames)
– newer clothes for teenage girls- items they would feel comfortable wearing to school, etc.
Warm-up
Grab a PVC and a barbell if capable. Partner up!
P1- 250 Row
P2 – Pass Throughs
Switch
P1- 250 Row
P2- Hang Muscle Snatch to OHS
Switch
P1- 250 Row
P2- Sots Press
Switch
Mobility
Shoulder Girdle
Partner Strength (16 mins)
In 4 Minutes working 1:1 with your partner
Hands must stay on the bar
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
@115,75
Rest 2 Minutes
In 3 Minutes working 1:1 with your partner-
Complex @ 135,95
Rest 2 Minutes
In 2 Minutes working 1:1 with your partner-
Complex @ 155,105
Rest 2 Minutes
In 1 Minute working 1:1 with your partner-
Complex @ 175,115
Level 3- 115+10/75+5lb
Level 2- 95+10/55+5lb
Level 1- 65 +5/35+5
ADV- 145+20/100+10
WOD (15 Minutes)
Resting 1:1 With your partner
1000m Row for Time
750m Row For Time
500m Row For Time
250m Row for Time
EXTRA WORK
EMOM18
1. Box Squat w/ Chains-3 Reps
2. 2/1 legless rope Climb*
3. Rest
*Scale to regular rope climbs and work on minimizing to 2 or 3 pulls if unable to perform legless