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
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.
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
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.
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
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)