May 2023 Newsletter
May 2023 Bells & Bars
The Monthly CFTC Newsletter
CFTC Team-
May is here, and with that comes a reminder to stay hydrated - bring a bottle of water with you to class, and try to drink at least a third of your bodyweight in ounces of water each day. We started a new strength cycle back in April, and we're excited to see where everyone's squat, deadlift and press end after a few weeks of dedicated training. Get ready for Murph in just a few weeks!
Keep reading for some other news and notes.
For May, the rest of the highlights are:
Murph is around the corner - Join us for a challenging workout on Memorial Day. Sign up for a class as normal or join the official challenge >>
Launch of Progress Sessions - we're rolling out our first progress sessions included with all monthly memberships. Sign up >>
Join in June - Get a friend to sign up by June and get a month free! Sign up >>
Love CFTC? Remember to leave a review.
-Jon & Marcus
Events
The Murph Challenge (with Mimosas) - Monday 5/29 - 8:30AM, 9:30AM
For the 9th year, we're excited to be an official host of The Murph Challenge.
"Murph" is a workout consisting of:
1 mile run / 100 pull-ups / 200 push-ups / 300 squats / 1 mile run, weight vest optional
We will have scaling options for those that attend
Enjoy some Mimosas after the workout - we'll bring the bubbly, you bring your favorite snack to share or just your sweaty self.
Sign up for a class as normal or join the official challenge >>
Join by June
Help people find CFTC - receive a free month! For those with an existing unlimited monthly membership, receive a free month when a friend signs up for a membership.
The best way you can support CFTC is to be a great example of fitness by showing up, and after that, let the people you care know about what you experience at CFTC and bring them along for the ride.
Programming Corner
The next programming phase is a strength-building phase with the goal to "get stronger while still maintaining a good level of fitness".
Breakdown by day:
Monday - Tuesday - Wednesday a mix of strength percentage work and fun Metcons
Thursday will become “Technique Thursdsays” in which we will include a skill or technique dedicated to go over a variety of techniques and skills
Friday will be strength building and a fun metcon
Saturday we will continue our volume days with options for Team workouts
Sunday (you can review Sunday workouts on Wodify even though there is no class) - we will have a “Sweaty Sunday” vibe with a aerobic style conditioning piece.
Announcements
Welcome to Summer Hires and Interns!
We are excited to welcome college students and interns who are in the Northern Virginia area for the summer. If you have a valid student ID, we welcome you to sign up for this 10-week option that provides access to any of our normal Group CrossFit classes.
Introducing our progress sessions
Talk one-on-one with a coach or owner to celebrate what you've been successful at and lay out a plan for the future. We'd love feedback on what could make these sessions great, so please sign up soon! We'll be reaching out to our newest members first if you don't sign up.
Progress sessions are available quarterly to all monthly members.
Coach's Eye - 24/7 Members
Did you know you can get 24/7 access to CFTC? We wanted to take a second to shout-out some of our most regular 24/7 members - Tonya and Sean. You may not see them in classes too much, but they always put in hard work and we love that they're a part of the CFTC community.
Curious about 24/7 access? Find out more >>