November 2022 Newsletter
November 2022 Bells & Bars
The Monthly CFTC Newsletter
CFTC Team-
We're in the heart of Fall, and we've had a lot of full classes both in the mornings and the evenings. It was great to see one evening class where every cardio machine we had was in use with members and coaches doing the workout - 8 rowers, 3 bikes and 1 ski erg all cranking away.
A warm welcome to our new morning members - Carl, Joe and welcome back to Isha.
For November, the highlights are:
Happy Hour Nov. 1 at Solace Outpost 7PM
Welcome to new coach Landis (goes by Lan), you'll see him around soon
Thanksgiving Hours - read below
Love CFTC? Remember, you can always bring a friend or leave a review.
-Jon & Marcus
Events
Tysons Happy Hour
Join us for a happy hour this Nov. 1!
Look for a coach or one of our evening members - Tyler
Rogue Invitation Recap - Team Style
This Saturday 11/5 the day's workouts will be partner versions of two events from the Rogue Invitational. The Rogue Invitational is a competition similar to the CrossFit Games that tests a variety of fitness.
On Saturday, we'll tackle CFTC's version of Back Attack and DT with a Spin. Check Wodify for the workout details.
Programming Corner
We continue our Power Endurance programming phase.
A few benchmarks to be on the lookout for:
"Karen" - later this week
"Grace" - a repeat later in December
Weightlifting focus:
Back squats and front squats
Jerks
Gymnastics focus:
Lower reps over multiple rounds
Higher level skills
Announcements
Thanksgiving Hours
Wed 11/23 - 6:30PM class cancelled
Thu 11/24 - only 9:00AM class (Kids class cancelled)
Fri 11/25 - only 9:00AM, Noon, 4:30PM classes
Sat 11/26 - only 8:30AM class
Welcome New Coach Lan!
More to come on our new coach Landis (he goes by Lan)
He joins us as an experienced coach and will be helping out in the mornings initially and other classes moving forward
Kids Class Resumes - Thurs 11/3
We already have a strong showing for our 6-week Kids session, but there are a few spots left
Kids: Thursdays 4:40PM - resumes Thurs 11/3
Final Sand Bags Arrived
We have rounded out our collection of Rogue Strongman-style sandbags
These are great for cleans, carries and static holds. Swap out your barbell or dumbbells for one of these (with coach's permission), if you want an extra challenge.
Weights are:
Blue = 20 lbs., Brown = 40 lbs., Green = 50 lbs., Red = 70 lbs., Yellow = 100 lbs., Black = 120 lbs.
Coach's Eye - Angelica
Good luck to Coach Angelica who will be representing her Olympic Lifting gym - CHFP, and we hope the love from CFTC as well at the 2022 USAW American Open. If you didn't know, Angelica is a competitive olympic lifter, earning her place to compete as one of the best in the country in her age division (yes she can snatch more than you). So definitely take her cues to heart when she gives tips on lifting technique. Good luck Angelica!