October 2022 Newsletter

October 2022 Bells & Bars

The Monthly CFTC Newsletter

CFTC Team-

Happy Fall! We're officially in the thick of the season. For Labor day, we celebrated hard work by completing our version of "The Capitol" from the CrossFit Games, pictured above. Everyone can benefit as we round out our sandbag options with a few last sandbags on the way.

A warm Fall welcome to our new members - Kara, Heidi, Allie - who've become great additions to our noon class, as well as - Alex, Zachary and Melia - who have come in the evenings. 

For October, the highlights are:

• Lots of Private Training going on

• Double-Under skill session on Tuesday 10/4

• Happy Hour in the works for later in the month

• New programming focus following our gymnastics phase

• A few schedule updates for Columbus Day

• 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 October! We're still finalizing details, but be on the lookout for an email with time and date to be sent soon

• Jump Rope Skill Session - Tue 10/4 6:30PM

  • We know double-unders can be frustrating to learn, especially with the pressures of a clock. Join us for a skill session focused on breaking down jump rope as a skill

  • Class will end with a short MetCon if you end up missing the day's workout

  • Free for members

  • Led by Coach Sam

  • Member Sign up >> | Drop Ins welcome >>

• Check-In on Your 2022 Goals

  • Back in August, we paired members with a coach to give suggestions on how to incorporate some more regular drills to develop a skill of your choice.

  • During the week of 10/3 we'll have a specific class to check-in on your goal. If you achieve it, share it in the Wodify comments or tag us in a post!

  • If you joined CFTC after August, let your coach know in your next class what would really excite you - it could be something simple like coming to class more often, or something performance-based like getting your first pull-up or muscle-up.

  • Let us know your goals >>

Programming Corner

We just wrapped up our gymnastics phase, and we hope you were able to make some breakthroughs on pulling and pressing endurance. Now on to Power Endurance.

A few notes:

• The current programming cycle focuses on Power Endurance

• This cycle runs from 10/3 - 12/18

• Some notes on this cycle:

  • Focus: Max force production over multiple occurrences and broad time ranges

  • Previous phases isolated different areas - strength, weightlifting, gymnastics occurred earlier in the year, and now we focus on increasing our work capacity ceiling

  • The focus for different days will cycle through so that Monday is not always snatching, etc.

  • Focus on speed-strength

    • Moving light loads quickly

  • Focus on strength-speed

    • Moving heavier loads consistently

• The next cycle will focus on General Fitness

More details >>

Announcements

• CFTC Provides a Range of Private Training Areas and Coaches

  • Did you know CFTC offers a range of private training options?

  • We currently have clients with a wide range of goals:

    • Teens and kids getting ready for sport season

    • Families training together to encourage a love for fitness

    • Masters athletes recovering from injury

  • If you have a specific need or a tight timeline for a goal, we'd love to work with you to set up a few private sessions.

  • Sign Up >>

• Schedule Updates -

  • 4:30PM class only meets Fridays

  • Indigenous People's Day / Columbus Day - Monday 10/10

    • No 6:30AM Class

    • No 6:30PM Class

    • Noon, 5:30PM, Teens class meet as normal

• Kids and Teens Classes - Going Strong

  • Teens: Mondays & Wednesdays - spread the word! A few spots available

  • Kids: Thursdays 4:30PM - resumes Thurs 11/3

  • Sign up - Kids >>

  • Sign up - Teens >>

Coach's Eye - Jeff

A belated happy trails to long-time Tysons BJJ and CrossFit Tysons member Jeff! Jeff has been one of the longest-running members at CFTC, and we wish he and his wife the best as they move abroad and keep making us proud.

A few things - did you know that Jeff...

• Received is L1 back in ~2012

• Taught classes for CFTC after receiving his L1 for a period

• Was one of the few that braved a kettlebell swimming workout back before swimming showed up consistently in the CrossFit games

• Is one of the best rowers at CFTC with times in Wodify across a range of times that are a good goal for anyone:

  • 500m Row: 1:35 (2016)

  • 1000m Row: 3:25 (2016)

  • 2K Row: 7:17 (2015)

Subscribe for more updates

September 2022 Newsletter

September 2022 Bells & Bars

The Monthly CFTC Newsletter

CFTC Team-

Welcome to a cooler September after a warm August. Thank you to everyone who came out to our second CFTC - Club Pilates class shown above. 

As Fall starts, we have some exciting events and additional classes to look forward to:

• 9/5 - Labor Day - CFTC Version of The Capitol - one class at 9AM led by Coach Marcus

• 9/7 - Start of Teens Class for the Fall

• 9/8 - Start of Kids Class for the Fall

• 9/27 - Double-Under Skill session led by Coach Sam

Keep reading for more details. Enjoy these last Summer days!

-Jon & Marcus

Events

• Labor Day Capitol Challenge - Mon 9/5 9AM

  • We will have one class at 9AM on Monday 9/5 for Labor Day

  • The class will be a modified version of The Capitol from this year's CrossFit games. We'll form teams, share equipment and have a good time.

• Jump Rope Skill Session - Tue 9/27 6:30PM

• Dayle

  1. Jane

  2. Julieta

  3. Justin

  4. Magdi

  5. Manish

  6. "Rockstar" status - to claim your t-shirt, fill out this survey

     • Abigail

     • Allen

     • Alyson

     • Daphne

     • Jeanna

     • John L

     • Meg

  7. "Diva" status - Honorable mention to those who made Diva stats for a month. Not enough for a prize, but that's a major dose of commitment.

     • Daphne

     • Abigail

     • John L

  8. Shout-Out to everyone who got to ten classes or higher in August to stay on this track

     • Christopher

     • Josh

     • Nathalie

• Kids and Teens Classes Resume Soon

  • Teens: Mondays & Wednesdays - resumes Wed 9/7

  • Kids: Thursdays 4:30PM - resumes Thurs 11/3

  • Help us spread the word! Especially for the Kids class

  • Sign up - Kids >>

  • Sign up - Teens >>

Coach's Eye - John L

We've given John L a few shout-outs over the years, but this past week he celebrated a birthday (49!), and we all could only hope to be as fit as him as we celebrate our own birthdays. With recent PRs on Snatch and muscle-ups, it's awesome to see that progress. Keep it up John - you've earned it.

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Programming Corner: Power Endurance Phase

Writeup provided by DekaComp

Duration: Mon, Oct 3, 20221:00 PM Sun - Dec 18, 20222:00 PM

POWER ENDURANCE PHASE

FORCE - VOLUME - SPEED

Welcome to the Deka Comp Power Endurance Training Phase, where we will follow our Base Strength, Weightlifting, & Gymnastics Phases with a focus on max force production over multiple occurrences and broad time ranges. This is arguably the most important training style for a CrossFitter as most competition workouts are designed to test the athlete’s upper limits of their capacity in multiple ways. It is important, however, to remember that this is a training phase and should be treated as such, this is not a competition. 

In the previous phases we separated the important elements of CrossFit competition in order to build a nice base for the season. Base strength polarized all elements of building all things strength: power, strength, hypertrophy, strength endurance, Aerobic base and practice in the 10 general physical skills. The weightlifting phase followed and refined the strength developed. Then we took you through a short Gymnastics phase with a barbell cycling focus at weightlifting percentages, we also prepped your squat for power with controlled eccentrics in this phase. Now we enter our final phase before our fitness phase. Since we spent a long time building a strong and capable foundation, we should be able to build your capacity ceiling very high. Entering our Power Endurance Phase, we will now work towards high intensity; speed/force per rep. 

Progression

This is an intensity & speed per rep progression. So overall you will notice a linear progression in the percentages week to week but you will also notice that we will ask you to explode with speed on all major lifts. You will also notice speed-strength and strength-speed sessions. These will be fundamental to supporting your ability to produce force in the major lifts. Technically it is an accessory but will not feel like your typical accessory. Both combine speed and strength elements in supportive and in contrasting methods but with different priorities. 

It is imperative that competitive athletes develop both strength-speed and speed-strength because together they are considered the essential elements of power. Since the ability to produce maximal power over long efforts is a key determinant in the performance of CrossFit, optimizing an athlete’s power endurance production is of great importance.  

Strength + Speed = Power x Total Volume = Power endurance

Speed-strength @ 30-60%

Prioritizing speed over strength, here you need to be moving a light percentage with the intention of creating as much force as possible and you will actually see the implement (barbell) move with acceleration.

Strength-speed @ 70-90%

Prioritizes strength over speed, here you need to have the same intention of max force in the rep, but you will not see the implement (barbell) move with speed as much as you do with speed strength. 

IMPORTANT NOTE: Below is an example of the weekly schedule as is stands for the Perform Track. Class will follow this cycle with some changes in the schedule of each pieces so that your members can touch base on the different elements no matter what day they come to workout. This means that on some days, perform and class tracks won’t align. We understand this can complicate things slightly for any athletes trying to complete the perform track but we feel this is the best way for your members to see progress while still getting variety.

Example Weekly Schedule

In order to introduce variance, we will rotate the daily training every other week. So week 1 will begin with day 1 with weightlifting, whereas week 2 will begin day 1 with gymnastics, we will follow this trend throughout the week. This variance will help to drive adaptation in the best way for our purposes in this phase.

Monday

Snatch, Strength-speed + power endurance + Progressive Intensity Interval Metcon + Accessory + Tempo Conditioning

Tuesday

Gymnastics Pulling OR Pushing focused Power session + Gymnastics Strength endurance +  Short round amrap metcon + Movement conditioning + Accessory

Wednesday

Clean + speed-strength endurance + Weightlifting Accessory + Short Multiple Amrap Interval Metcon + Accessory + Anaerobic Threshold Conditioning

Thursday

Active Recovery Day

Friday

Jerk + Strength-speed + power endurance emom + Accessory + Short fast interval metcon + Accessory

Saturday

Gymnastics Pulling OR Pushing focused Power session + Gymnastics Power Endurance + Odd object + Accessory + Long low impact Metcon + Accessory + Anaerobic Conditioning 

Sunday

Rest Day

Other Training Modalities

Weightlifting

We will continue a weightlifting progression focused on high percentages and mainly on hip extension in order to support our power endurance phase. We will use snatch and clean & jerk sessions to create our highest potential for pure power. As these lifts are the best for us to use that combine speed and strength. 

Squat: Our squat progression will rotate between Back squat and Front squat and also be used within the Speed-strength and strength-speed sessions. 

Gymnastics

We will focus on gymnastics Max low rep capacity but over multiple rounds in order to sustain volume. You will see many high level gymnastics with high force potential paired with other elements to add the endurance stimulus.

Metcon

Our metcons will need to be very interval based. This is a great tool for forcing higher speeds and rep cycling then we may be capable of in the moment. But for the most part this will be more balanced than in the past in order to get ready for the fitnes phase where we will prioritize the Metcon. 

Note: These are daily focuses and may not fall on that exact day of the week. We will mix this up in order for the cycle to not be too redundant.

Power Conditioning

This is where we will specifically target power endurance and hit your maximum force capacity from different angles. This will also include the speed-strength and strength-speed sessions. 

Accessories

Focused mainly on, strength endurance, power, speed, as well as joint and tendon health in the following areas of the body:

Midline/Core

Shoulders- Vertical and horizontal push/pull

Hips/Knees

post chain- Lower/Upper.

Conditioning

We will actually have some short conditioning sessions 3x/week in order to train anaerobic threshold capacity. This is important for building your speed and endurance. You can view this as the contrast to the weightlifting sessions. 

Programming Corner: Gymnastics Phase

Post provided by Deka Comp

5 WEEK GYMNASTICS PHASE

Gymnastics Phase

5 Week Volume progression

Welcome to the gymnastics progression. In this short progression, athletes will be exposed to a progressive dosage of gymnastics volume based on Maximum repetitions. We will focus on base movements that have transferability throughout most other gymnastics movements. Just like when we use basic lifts in a strength cycle. 

Gymnastics will be done focused on strength endurance, stamina, using a volume progression because our sport requires your gymnastics to be done for repetition and under fatigue. Keep in mind that we focused on higher level gymnastics in the weightlifting phase, we will focus on mid level gymnastics volume in this cycle, don't be surprised if your progress here positively affects your high level gymnastics too.

Progression

This is a volume progression. So overall you will notice a linear progression in the percentages of reps week to week. Just like percentages in a weightlifting progression, it should start off very doable then progress to become more and more difficult each week.

We will divide each week into 4 Gymnastics focused sessions:

1. Strict hspu volume progression

2. Ring mu volume progression

3. Bar mu volume progression (PERFORM) - Class = STRICT C2B

4. Pistol strength progression

*Below is an example week for the PERFORM programming, but we will change movements from one day to the next, week to week, as to not be too redundant.

If athletes in your community want to build a solid base to compete, it will be important to get the gymnastics accessories in. If they want to be able to do deficit wall facing hspu’s or traverse the parallel bars, they must start with these accessories and continue them as they improve. These accessories can help you help them improve faster and provide them with added value!

For our classes, we will touch base on all the important pieces of this program. This means that some pieces may be pushed to Thursday as to allow all members exposure to what this cycle is focused on and we may deviate for the schedule of the Perform program so that athletes are not doing the same movements on the same days. We understand that this could potentially cause some issues for athletes following the Perform Programming but variety is something that we cherish and we know your members do as well.

Weekly Schedule

Gymnastics is an extremely specific sport to the individual, so you will notice a lot of percentage options based on your max repetitions. It’s best to scale down when in doubt. The percentages are not going to be exact, we are simply looking for progression week to week, so if you begin at your threshold there will be no room to progress and you will not adapt favorably. 

Monday: Gymnastics Technical + hspu volume Progression + Gymnastics Accessory + Metcon + Accessories

Tuesday: Barbell Cycling + Squat strength progression + Accessory Squat, speed + Metcon + Accessories

Wednesday: Gymnastics Technical + Ring mu volume progression + Gymnastics Accessory + Metcon + Accessories

Thursday: Active Recovery Day

Friday: Gymnastics Technical + Gymnastics Bar mu volume progression + Gymnastics Accessory + Metcon + Accessories

Saturday: Barbell Cycling Complex + Pistol strength progression + Gymnastics accessory + Metcon + Accessories

Sunday: Rest Day

Other Training Modalities

Weightlifting

Barbell cycling focus on the olympic lifts + Strength hypertrophy squat cycle where we will prep for the next power endurance phase with controlled eccentrics, through a volume progression (adding reps to this for 3 weeks). Controlled eccentrics are a necessity in preparation for producing any type of force. If you want to produce large concentric force, you must be able to eccentrically absorb the load first.

Metcon

These will be as balanced as possible as far as the time domains and stimulus go. But keep in mind we will need to avoid the shoulders to a degree during this phase. The metcons will be meant to compliment the cycle, not hinder it. 

Gymnastics Accessories

Balanced between:

-Strength endurance

-Overfatigue in common body parts

-Power Endurance

Accessories

Focused on hypertrophy, strength endurance, power, speed, as well as joint and tendon health in the following areas of the body:

Midline/Core

Shoulders- Vertical and horizontal push/pull

Hips/Knees

Post chain- Lower/Upper.

August 2022 Newsletter

August 2022 Bells & Bars

The Monthly CFTC Newsletter

CFTC Team-

Happy August! It was great to catch up together outside of the gym at our recent happy hour. We will have some additional outings soon. Thank you to everyone who responded to our survey. If you still want to pass along some feedback, it's not too late. 

We're excited to continue with rolling out Coach-Athlete pairings where we'll work with you to define a goal you're excited about achieving by the end of the year. This isn't meant to add any extra stress, so choose a goal you're genuinely excited about.

Also, check out a joint CrossFit-Club Pilates class this Wednesday at 6:30PM.

Stay cool and enjoy as summer winds down.

-Jon & Marcus

Events

• Your Success is Our Success - Challenge through the end of 2022

  • Coaches work with all recurring membership athletes to choose a goal

  • Group class programming continues as it does currently

  • When there is time during classes, Coaches will provide individual scaling and accessory suggestions to progress toward the goal

  • Coaches are assigned to a small number of people they interact with regularly

  • All you need to do is keep showing up and working hard

  • If a Coach hasn't approached you by 8/5, please reach out.

• Joint Pilates and CrossFit Class - Wed 8/3 6:30PM

  • Warm-up led by Club Pilates

  • Resistance workout led by CrossFit Tysons - will be catered to all ability levels

  • A great chance to ask questions of either facility, and enjoy a fun workout at a reduced cost, a great chance to bring a friend!

  • Workout is indoors at CFTC in place of the normal 6:30PM class. Members are welcome to attend

  • More details >>

Programming Corner

Curious why we've been doing so many thrusters lately? Wondering - didn't we just do front squats last week? Thinking to yourself - what happened to doing pistols?

A few notes:

• The current programming cycle focuses on Weightlifting

• This cycle runs from 6/27 - 8/21

• The weekly schedule is approximately

  • Monday: Volume Snatch OR Clean & Jerk session + Metcon (Strength endurance stamina- triplet/couplet)

  • Tuesday: Gymnastics Pulling OR Pushing focused session + Metcon (Anaerobic Threshold- multiple short intervals) + Power Conditioning

  • Wednesday: Volume Snatch OR Clean & Jerk session + Metcon (Aerobic Threshold- Longer intervals)

  • Thursday: Active Recovery Day

  • Friday: Intensity Snatch + Clean & Jerk + Squat + Metcon (Speed endurance- short fast rounds) + Power Conditioning

  • Saturday: Gymnastics Conditioning + Gymnastics accessory + Metcon + Odd Object/Conditioning (Power focused)

• The next cycle will focus on Gymnastics

More details >>

Announcements

• Free At-Home Workout Variations

  • If you ever have anyone who keeps bugging you about suggestions for workouts and you've given up explaining CrossFit, we've created a free guide that just gives the basics. It's a week of workouts that you can vary in countless ways and links to videos to explain the movements.

  • Eventually we'd love for people to join us in person, but that's not always an option.

  • Feel free to share >>

• Attendance Award Updates

  • Current results - keep up the good work. Following August, we'll do final calculations and get the winners their prizes.

    • "Diva" status -

      • July: No July divas

      • June: Abby, Daphne

    • "Hall of Fame" status -

      • July: Alyson, Dayle, Abby

      • June: Allen, Jeanna

    • "Rockstar" status -

      • July: Bill, Allen, John L., Jon, Jane, Julieta, Meg, Jeanna

      • June: Dayle, Jean, Jon, Justin P, Magdi, Meg, Manish, Marcus, Nathalie, Omid

  • Full results >>

• Kids and Teens Classes on Break until Labor Day

  • Teens: Mondays & Wednesdays - resumes Wed 9/7

  • Kids: Thursdays 4:30PM - resumes Thurs 9/8

  • Sign up - Kids >>

  • Sign up - Teens >>

Coach's Eye - Dayle

Thanks to Dayle for joining us during the summer. The 5:30PM class appreciated your encouragement and know your consistency has helped make progress. Keep up the hard work!

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Programming Corner: Weightlifting Phase

Welcome to the CFTC Weightlifting phase, where we will follow our Base Strength Phase with a focus on the Snatch and Clean & Jerk.  The Base strength phase was very polarizing with the 10 general physical skills, we worked a lot on all of them individually. You should notice the focus is here is stepping towards blending these components together, with our macro goal at the end of the year during the fitness phase, to blend them together almost completely.

Our main goal will be to increase your capacity for intensity in the two lifts over 8 weeks. We have lined up our phases this way for two reasons:

1. Sharpen the “strength blade”

   After building strength with a focus on application of force there are no two better lifts that can display it and transfer it like the snatch and Clean & jerk. Therefore, this weightlifting phase is not only meant to focus on the two lifts but have the two lifts facilitate more explosive force that your body is capable of translating from the base strength phase.

2. Specificity

   If you are going to be specific in our sport about anything, getting better at these two lifts is crucial because (the snatch especially) they are extremely common and routinely show up in competition in a multitude of different ways. Nonetheless, increasing your ceiling in the olympic lifts is a huge advantage.

Note: this training phase will be largely focused on weightlifting, but this is a focus and a bias, we will balance this explained below under training modalities. If weightlifting is a strength of yours, it is still worth it to strengthen them further, but you will also largely benefit from the other modalities as we look to balance our program.

Progression: 8 weeks - 6/27 - 8/21

This is an intensity progression. So overall you will notice a linear progression in the percentages week to week. 

You will notice two waves of progression, where we focus on linear intensity progression for the first wave, then a volume progression where we cycle back on the intensity and build it back up again using complexes. We will divide the week into 3 sessions: A snatch day, a clean and jerk day, and a combination day; where the combination day is always focused on intensity and the others are focused on driving up intensity through higher volume. 

You will notice A LOT of weightlifting accessory. These are drills and will mainly be positional pulling and overhead strength/mobility drills that become progressively more athletic, and therefore challenging, as the weeks go on.

Weekly Schedule

Weightlifting is an extremely regimented sport, so you will notice more similarities in the training week to week than you normally would. This will drive adaptation in the best way for our purposes in this phase.

• Monday: Volume Snatch OR Clean & Jerk session + Metcon (Strength endurance stamina- triplet/couplet) + Accessories

• Tuesday: Gymnastics Pulling OR Pushing focused session + Metcon (Anaerobic Threshold- multiple short intervals) + Accessory + Power Conditioning

• Wednesday: Volume Snatch OR Clean & Jerk session + Metcon (Aerobic Threshold- Longer intervals) + Accessory

• Thursday: Active Recovery Day

• Friday: Intensity Snatch + Clean & Jerk + Squat + Metcon (Speed endurance- short fast rounds) + Accessories + Power Conditioning

• Saturday: Gymnastics Conditioning + Gymnastics accessory + Metcon + Odd Object/Conditioning (Power focused) + Accessories

• Sunday: Rest Day

  Other Training Modalities

Gymnastics

We will focus on gymnastics capacity within the weightlifting focus because this is a CrossFit competitors program and we need to be balanced. We need to continue to train aspects of everything and we will use the weightlifting recovery days as an opportunity to increase gymnastics capacity. We will have a focus on complexity, power endurance, and muscle stamina in this cycle when it comes to gymnastics. So you will see a volume and complexity progression, coupled with skill work on the more powerful gymnastics movements, such as deficit kipping hspu and muscle ups (Ring/Bar).

Metcon

Our metcons will need to be dialed back on intensity for the CNS, especially on the weightlifting days. At this point in the year, especially if you have summer competitions planned, this will only be a positive thing as the Metcon is being accounted for from the macro perspective as well. We will slowly progress your metcon intensity and volume through the cycles.

so you will notice that they are longer in this cycle when looking at the average time of the metcon, this does not mean the will be ALL long metcons, as you can see our daily metcon focuses above.

Note: These are daily focuses and may not fall on that exact day of the week. We will mix this up in order for the cycle to not be too redundant.

Power Conditioning

We will do power conditioning twice per week in order to compliment the body’s adaptation to weightlifting and fill the endurance gap in a balanced program. 

Accessories

Focused on hypertrophy, strength endurance, power, speed, as well as joint and tendon health in the following areas of the body:

• Midline/Core

• Shoulders- Vertical and horizontal push/pull

• Hips/Knees

• post chain- Lower/Upper.

July 2022 Newsletter

July 2022 Bells & Bars

The Monthly CFTC Newsletter

CFTC Team -

___

Summer is in full-swing, meaning a 4th of July workout and some sticky weather. Note that there's only one class on Monday 7/4 - 9AM. We wrapped up a running series in June, with participants making big progress in understanding and appreciating how to progress in their running. CFTC also partnered with our Pilates neighbors up the street for a joint Pilates and CrossFit class.

Keep reading for details on a fun happy hour to look forward to and updated progress on summer attendance awards. 

Our Kids and Teens programs continue to expand, and if you know of friends or family wanting to check out these classes or our standard group class offerings, July and August are great times to try a class and work it into your schedule for the fall.

Stay safe and Happy Fourth!

-Jon & Marcus

What do you like improved at CFTC?

Events

• July Happy Hour - Wednesday July 20 7:00PM at The Perch / Starr Hill Biergarten

  • Take a second to get out of the gym with some games and beverages around the corner at The Perch

  • Star Hill Biergarten is a brewery and events space on the roof where the Tysons Wegmans is located. They also have live music on Wednesdays, so we hope to see you. Leashed pets are welcome.

  • No RSVPs required, but if you see Dolores, let her know you plan to come

• Coach's meeting - Friday July 15

  • Although the meeting is only open to coach's, we wanted to let you know that it's important for all of our coaches to meet in person periodically so we can ensure a consistent experience for all our members.

  • If you have any thoughts on where we could improve, let your coach know or you can always

  • No 6:30PM class on this day

  • Submit feedback >>

Announcements

• CFTC Joins the Affiliate Roundtable discussions

  • At the end of 2020, CrossFit launched its Roundtable discussion groups. Co-owner has participated in these for the last six months to get ideas for CFTC as well as learn best practices for gyms.

  • We learned a lot from local the roundtable moderator CF-L4 and owner of CrossFit Reston Maggie Tincher as well as hearing from gyms in Seatttle (Rainier CrossFit) and New Mexico (CrossFit Four Peaks). If you're ever in those areas, those are great gyms to check out

  • More details on CrossFit affiliate roundtables >>

• Kids and Teens

  • Classes continue through 7/28 followed by a break in August

    • Teens: Mondays & Wednesdays

    • Kids: Thursdays 4:30PM

  • Thank you to Coaches Sam, Meg, Daphne, Cece and new addition Nate for making these programs successful

  • Sign up - Kids >>

  • Sign up - Teens >>

• Attendance Awards for the Summer

  • Through June, July and August get an extra bonus for keeping up your routine – rack up the classes!

  • Current results - keep up the good work

    • "Diva" status - Abby, Daphne

    • "Hall of Fame" status - Allen, Jeanna

    • "Rockstar" status - Dayle, Jean, Jon, Justin P, Magdi, Meg, Manish, Marcus, Nathalie, Omid

  • Your highest attendance month will determine your award level, as long as each month meets the 12-class minimum

    • 12 classes per month – "Rockstar" status and CFTC sticker

    • 17 classes per month – "Hall of Fame" status and CFTC shirt

    • 22 classes per month – "Diva" status and CFTC water bottle

  • Prizes to be awarded in September with monthly updates the 2nd week of each month

  • Full results >>

Coach's Eye - CrossFit Kids

Our CrossFit Kids classes have been a great source of joy for the participants and coaches. A quick shout-out to Zora (right) and Madison (left) who also show up with a learning attitude and eager to learn the next movement (or just hang around on the pull-up bars).

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June 2022 Newsletter

June 2022 Bells & Bars

The Monthly CFTC Newsletter

CFTC Team-

We ended May with a heartfelt tribute to two Memorials - one for the annual Murph challenge, and one in memory of the Buffalo community that experienced undeserved losses. On top of the recent tragedy in Uvalde, we have a lot to reflect on this Memorial Day. We hope you were able to use the holiday to rest and welcome the summer. 

We have a number of new offerings for the summer - some one-time options and a few recurring ones. A perfect chance to get individual coaching on running, gymnastics or explore private training for your specific goals.

Happy June!
-Jon & Marcus

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Events

• Club Pilates & CrossFit Tysons Joint Class: Sat. June 4 8:30AM

  • Warm-up led by Club Pilates

  • Resistance workout led by CrossFit Tysons - will be catered to all ability levels

  • A great chance to ask questions of either facility, and enjoy a fun outdoor workout at a reduced cost, a great chance to bring a friend!

  • More details >>

• New options for gymnastics-focused personal or small group training

  • For those who want to work specifically on a gymnastics skill, like:

    • Handstand holds

    • Handstand walks

    • Pull-ups

    • Muscle-Ups

  • We are offering limited-time personal training for these sessions with Coach Marcus during the summer during weekday morning or weekend hours

  • Other private training sessions are available for other goals

  • More details >>

• Running-focused skill summer series: "How to Not Hate Running"

  • These small group sessions will go over the basics of running as a skill, teaching the fundamentals of Pose running technique and building volume from there:

    • Posture

    • Cadence

    • Injury Prevention

    • Pre-Race Fueling

    • Speed and Endurance Development

  • Limited Time Offering

    • Meets Wednesdays and Fridays 7:30AM

    • June 8, 2022 - June 24, 2022

    • Sign up by June 5

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Announcements

• Murph & Mimosas - Thanks for Joining!

  • Everyone who completed "Murph" on Monday or earlier in the week, congrats!

• Keep an eye out for an upcoming social outing

  • We will get together at least once during the summer at a Biergarten or other local venue. Stay tuned.

• Kids and Teens

  • Kids and Teens classes will pause for the week of 6/6 - 6/10

  • Summer Session: 6/13 - 7/29

• Attendance Awards for the Summer

  • Through June, July and August get an extra bonus for keeping up your routine – rack up the classes!

  • Your highest attendance month will determine your award level, as long as each month meets the 12-class minimum

    • 12 classes per month – "Rockstar" status and CFTC sticker

    • 17 classes per month – "Hall of Fame" status and CFTC shirt

    • 22 classes per month – "Diva" status and CFTC water bottle

  • Prizes to be awarded in September with monthly updates the 2nd week of each month

Coach's Eye - Happy Trails to Sean and Lea

The Tysons area has its downsides - one of those being it's an area where people have temporary assignments, and are in and out in what seems like far too short a time. We had one member - Sean - leave for other adventures in Boston and one member - Lea - who will return to her home state of Florida at the end of June - and we'll miss them both. Happy trails and best of luck to these stalwarts of the afternoon classes!

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