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
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
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.
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
Kids and Teens Classes on Break until Labor Day
Teens: Mondays & Wednesdays - resumes Wed 9/7
Kids: Thursdays 4:30PM - resumes Thurs 9/8
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!