January 2023 Newsletter

January 2023 Bells & Bars

The Monthly CFTC Newsletter

CFTC Team-

Welcome to 2023! Thank you to everyone who came out to our Holiday Party - the gift exchange was great, and we added some new superlatives this year. Shout-out to John Lee for winning the Top Gear award - always coming ready to throw down, to Abby - for the Best Addition to Your Zombie Apocalypse Team because she never gives up, and Daphne - for the Model Class Attendee - she's always encouraging, whether coaching or joining in for a class. Be sure to come out and vote next year.

We head into the new year with a new coach on staff - welcome Coach Lan! In addition, we have many programs kicking off in 2023.

This time of year is a great time to bring in friends and family to CFTC - sign up by 1/2/22 to receive a free piece of apparel. As a reminder, for any member who refers someone to the gym, they also get 50% off the next month, just fill out this form.

For January, the highlights are:

• Nutrition for Performance - get help optimizing your nutrition at the start of the year, sign up by 1/3/23.

• CrossFit Open is around the corner, three weeks to Revere Your Fitness

• Restart of youth programs - CrossFit Kids meets Thursdays starting 1/12

• Love CFTC? Remember to leave a review.

-Jon & Marcus
 

Events

• The Open at CrossFit Tysons - "Revere Your Fitness"

  • What does it mean to revere your fitness? To revere means to honor, to admire. And we respect our fitness by trying our best for three weeks to see what we're capable of leading into and executing those three weeks.

  • Join us for a nutrition challenge that will run Jan. 9 through  the first week of the Open.

  • Nutrition focus includes

    • Personalized macronutrient guidance from Coach Cece

    • Body composition readings

    • 3 weeks to build a nutrition base followed by 3 weeks of performance focus

  • Even if you don't join in for the nutrition part, sign up for Friday Night Lights where we'll form teams and encourage each other to have your best Open

  • Sign up by 1/3/23 >>

• CFTC Youth classes begin the week of 1/9

  • Teens classes start Monday 1/9, meeting at 7:30PM Mondays

  • Kids classes start Thursday 1/12, meeting at 4:40PM Thursdays

  • Receive a discount using code CFTCYOUTHWINTER23 if you sign up by 12/31/22

  • Teens sign up >>

  • Kids sign up >>

Programming Corner

We continue a "Fitness" phase that runs through February

Fitness Phase Overview

• We started the fitness phase a few weeks ago, and you may have noticed a number of "chippers" - a series of movements that don't repeat, and you chip away, one by one

• The next few weeks will be a triplet focus

• Specific Goals and Focus Breakdown

  • Weightlifting: Increase max output work capacity

    • Snatch & Clean & Jerk: High percentage lifts under fatigue paired with low percentage cycling

    • Strength: Squats, bench press and pulling from the ground in a progressive cycle

      • Be sure to record your lifts in Wodify

• More details >>

Announcements

• Welcome to Coach Lan!

  • Landis joins us after spending time coaching in Colombia and as an experienced CrossFitter, originally from Venezuela

  • Lan also has experience with Parkour, so definitely listen to his body awareness tips

  • It's great to have another Spanish-speaker on staff, so stop by a morning class to say hello

• January Sign-Up Specials

  • New members that sign up by 1/3/23 receive a free piece of apparel. Rates for new members will be increasing slightly after this, so sign up soon. Sign up >>

  • For current members who refer friends or family, we offer 50% of the next month. Sign up >>

Coach's Eye - Melia

Did you know... Melia has worked out at the same gym as fittest man on earth Justin Medeiros? Aside from that fun fact, Melia is a consistent, hard worker from our evening classes who stays focused and always is looking to improve her technique. We love that attitude and celebrate her for it.

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