A new class makes the cut, and more goofy poses are struck. Our kick butt August class will be joining the ranks of the CFCDA firebreathers. A lot of you might recognize Dawna, she was with us back at our 3rd St location… she can tell you stories about how bad the (only) bathroom was there… it smelled like a pungent mixture of mold and urine (bad plumbing). And you had to open a roll up door to get to it… The gym has come a long way since then, and so have these guys in the last month.
Don’t forget, get your friends and family in for the next boot camp starting Monday, Aug 15th at 6 am or 6:30 pm… and don’t forget the new evening hours!!!
We had nine new graduates pass the test this week. Make sure you show them the way of the CrossFit Jedi… don’t let them stumble through their CFCDA Warmup on their own, show them the way!
Also, come get yer stretch on every Saturday with our new yoga instructor, Brandi! Find your inner suppleness! If you are that guy or gal that during a native squat and resembles a dog pumping a grumpy in my front yard, make it a priority!
For you hard-chargers on Team CFCDA, for the next five weeks we’ll be doing the games open WOD as the regular class WOD every Wednesday. If you miss it you can make it up Saturday at 8:30 (we’ll also have an alternate WOD Sat if you already partook and don’t feel like punishing yourself again.) And now the wait for Tuesday night begins…
Lianna, Kathleen, Trent, Shannon, Lisa May, Amanda, Laura, Derek, Opha Mae
For the next few weeks, we will be offering Boot Camp gift certificates that can be gifted to friends and family. The gift cert is available at a discounted price, grab one at the gym. What better way to show someone you care than signing them up to get their @$$ kicked 12 times! Seriously though, I can’t think of a better gift than starting someone on their path to TRUE fitness!
Hopefully everybody is having a great Christmas! We had a fun filled day at the box, graduating Boot camp Class 6, followed by the gym Christmas Party! Check out the newest batch of hard chargers below (when you see them next week, introduce yourself):
The Christmas Party was a blast! Good food, good beer, and good company… all while trying not to get pelted by rubber balls! We had a kids league, all female league, and even a few games with left hand only (check out the video!) Here are a handful of pics from the festivities:
Not pictured: Stein and Darcy. Have fun on vacation guys!
Yesterday marked our first Boot Camp graduation, which means we’ll be having some new faces joining our group classes! If you see somebody you don’t recognize, extend a hand and introduce yourself!
These guys learned a good chunk of the movements we use at CFCDA, and got plenty of lecture time on nutrition. They also received a progressive introduction to the intensity levels that make our group classes so effective. Special thanks to Robb and Nicki at CrossFit Norcal for posting some of the ideas we used.
These guys did the “Boot Camp WOD” on day 1, and again on day 12. Check out the improvements… it’s downright scary!
Derek Lucky – Day 1 (11:00) Day 12 (4:37) Improvement -6:23
Stein – Day 1 (7:49) Day 12 (4:22) Improvement -3:27
Darcy – Day 1 (*11:49) Day 12 (10:42) Improvement -1:07
Ryan – Day 1 (5:02) Day 12 (3:26) Improvement -1:36
Trent – Day 1 (10:08) Day 12 (4:49) Improvement -5:19
Clark – Day 1 (11:48) Day 12 (5:19) Improvement -6:29
Katie – Day 1 (10:56) Day 12 (5:14) Improvement -5:42
Brittany – Day 1 (8:59) Day 12 (5:33) Improvement -3:26
Donna – Day 1 (11:21) Day 12 (7:08) Improvement -4:13
*Not Rx
The next Boot Camp starts Monday August 10th at 6:30 pm. Spread the word; if you get someone signed up, you get a free month of training!
We are almost half way through our first Boot Camp, and things are going great! The Boot Campers are learning new things every day, the intensity is slowly being ratcheted up, and we are becoming more aware about what we’re fueling our bodies with.
FYI, the next Boot Camp is tentatively scheduled to start in the middle of August. Tell your friends! If they sign up for Boot Camp, that’s a free month of training for you!
The Boots
Trent getting the feel of a strong back. I think Clark got the heavy PVC.
Angie, D, Dawna, Aaron, Landon (Scott’s son!)
Janet, don’t know who that guy is, and Susan.
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