August 2023 Newsletter

We had a coaches meeting in July to plan for the upcoming year and review how we can make the CFTC experience better for everyone.

August 2023 Bells & Bars

The Monthly CFTC Newsletter

CFTC Team-

Where has this summer gone? We know on our side, things are flying by and hope you've gotten to have some down time. We're happy to see members returning after some time off and are excited for a new class offering starting in September. 

Thanks to everyone who came out to our social event at a winery in July. We'd love for people to join in for the 9/111 Memorial 5K in Arlington in September

Keep reading for some other news and notes.

For August, the rest of the highlights are:

• Vote for your favorite CrossFit Games event to try at CFTC! - Vote here

• Highest summer attendance award update

• Hyrox classes to launch at CFTC soon

• Coaches meeting summary

• Love CFTC? Remember to leave a review.

-Jon & Marcus
 

Events

• Vote for your favorite CrossFit Games workout to do at CFTC! - The CrossFit Games are this week from 8/1 - 8/6. Many of the events have been announced, and we would love to try our own version of one or more workouts in an August class. Be sure to vote, or Coach Marcus will choose the 5K workout :). Cast your vote >>

• Speaking of 5Ks... the Arlington 9/11 Memorial 5K is coming - Join CFTC members for a 5K for a good cause. Race is 9/12/23 at 6PM. CFTC isn't affiliated with this race, but with our history of supporting firefighters and first responders, we heartily endorse it. If a normal 5K just isn't spicy enough, make it spicy with a weight vest. Sign up >>

Programming Corner

The current programming phase is an olympic-lifting focused phase. The Weightlifting phase, follows the previous Base Strength Phase with a focus on the Snatch and Clean & Jerk. 

• Overview:

  • Dates: Mon, Jul 17 - Sun, Sep 10

  • Approach

    • We will make sure our classes include a linear progression of clean and jerk and snatch every week but this may be on different days of the week.

  • Phase Overview

    • Weeks 2 - 7: Rotate through one of the following each day so that they occur on a different day on different weeks:

      • Squat, Gymnastics, Clean and Jerk, Snatch, Pull

    • Week 8: Test week!

• Read more >>

Announcements

Whay is Hyrox? The above image explains the fitness competition.

• Hyrox Classes at CFTC - Beginning this fall we will have some additional class times focused on preparing for a Hyrox event.

  • What is Hyrox? 

    • Hyrox combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times. Accommodating both professional athletes, and everyday fitness enthusiasts looking to take their training to the next level, Hyrox is the sport for everybody.

  • Why do we like it?

    • We want to expand the reach of CFTC to those who may be intimidated by barbell movements but still want to work hard.

    • The team and partner option for the event also make this a great goal to train for for our current CrossFit members. 

  • What are the details at CFTC? We are finalizing our planning and will share a detailed announcement soon with more information. These classes would be an additional price to normal CFTC memberships but with trial classes provided to members. Let us know you're interested >>

• Summer Attendance Awards - For those who can make it in regularly, we're giving away a piece of CFTC merchandise for the highest non-coach attendance in each class time. over June, July and August. The September newsletter will announce the final winners.

  • Current results for June and July:

    • Weekday 6:30AM: Julieta (with Mollie right behind)

    • Weekday Noon: Allen (with Abby right behind)

    • Weekday 5:30PM: Kevin (with Jeanna right behind)

    • Weekday 6:30PM: Magdi

  • Honorable mention:

    • Friday 4:30PM: Denis 

    • CrossFit Results: Tyler

• July Coaches Meeting - Periodically, CFTC coaches meet to improve what we do for our members. In our most recent meeting, we walked through:

  • Reminders of how to address fundamentals

  • Approaches for more advanced movements

  • Opportunities to further CFTC

  • Suggestions for further credentials

Coach's Eye - Magdi

Magdi has been a CFTC member for more than four years, and continues to work to improve his strength and technique. You wouldn't know it by his fine head of hair, but Magdi is in the Masters 55-59 age group and is a model for what continuous movement and exercise can bring.

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