Saturday class lead by Coach Kevin. Start the weekend right!

August 2024 Bells & Bars

CFTC Team-

Let's keep this short and sweet:

Bring a friend, get 50% off the next month
- If a friend you refer signs up for an unlimited monthly membership (and you also have an unlimited monthly membership) then the referring existing member will receive a month 50% off!
- Sign up here >>
PR test week this week!
Thanks to those who came out to Happy Hour at Starr Hill this past Wednesday
Be on the lookout for some additional equipment - details to follow
Scroll down for more

Interested or know someone who is looking to a instructor-led approach to fitness? Sign up here >>

Happy August!

-Jon & Marcus

Announcements

CrossFit Games this week! Check out games.crossfit.com for how to watch.

CrossFit Games happen this weekend
- Check out the action on games.crossfit.com (and ESPN for some event windows)
- We will throw down on our own version of Event 4 later this week:
  - The real event
    - 50 Deadlift (225/155)
    - 5 Rope Climb
    - 50/30 Cal Ski Erg
    - 5 Rope Climb
    - 50 GHD Sit-ups
    - 5 Rope Climb
    - 50 GHD Sit-ups
    - 5 Rope Climb
    - 50/30 Cal Ski Erg
    - 5 Rope Climb
    - 50 Deadlift (225/155)
  - Our version
    - 30 Deadlift (225/155)
    - 3 Rope Climb
    - 40 Slam Balls (20/15)
    - 3 Rope Climb
    - 40 Sit-Ups
    - 3 Rope Climb
    - 40 Sit-Ups
    - 3 Rope Climb
    - 40 Slam Balls (20/15)
    - 3 Rope Climb
    - 30 Deadlift
We are still offering our Pilates Mat Class - Tuesdays and Thursday 7:30AM - 8:15AM
- Non-members - sign up here >>
- Current members sign up for a single discounted class >>
- Thanks to Omid and Isha for helping with our overview video to be posted soon
July Committed Club results - Congrats to those who achieved Committed Club Gold level for July 2024. Magdi A. is the winner of the July prize - a NoBull gift card! See insta for committed club details >>
- July Results
  - Gold (17+ attendances in the month) - Allen H., John L., Omid R., Isha P., Daphne G., Abigail R., Magdi A., Natalie A. (Burpees)
  - Silver (13+ attendances in the month) - Meg M. Paul G. (first time), Jane S.

1Rep Max Testing this Week
- Congrats to all the athletes who marked PRs in Wodify so far - keep them rolling for the Deadlift on Friday
  - Back Squat PRs: Magdi, Max, Natalie, Ryan, Daphne, Ian, John L, Tyler,
  - Shoulder Press PRs: Danya, Isha, Natalie, Ben
1000 Burpees in July
- Congrats to Natalie A., Omid, Juan, Meg and Marcus who did some of the work for this challenge.

Programming Corner

We finish this first week of August in our Base Strength training cycle! Get ready for our second test week in the beginning of August, testing the Back Squat, the Shoulder Press & the Deadlift
The next training cycle is Power Endurance 8/12 - 10/13
- Incruease athletes' ability to produce submaximal force over a longer period of time or over more volume
- Focus movements: Power clean/snatch, push jerk, squats, bar muscle ups, high box jumps

Shout-out to Paul G. for getting 13+ attendances in July. Paul joined us at the end of April with great movement quality and a commitment to learning. We hope he continues the great progress.