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This Week at the Box! Aug 31-Sept 5

August 31, 2015 blog

New month, new program! We’ve got a TON of announcements and new hotness to go over, so strap in and read on!

First things first: Train Heroic. Read this post if you haven’t heard all the radness; the CiffNotes version is as follows: Train Heroic is an online workout tracking system that will link up with your current CFCDA online profile (the one you use to reserve classes). Instead of posting workouts to the blog, each week will get posted on Sunday to, and everyone will be able to access the programs (Skunkworks, Honeybadgers, and Heart and Barbell are separate programs, and must be followed individually).

Other news: The Heart and Barbell Club is bonafide! We are officially a USAW Weightlifting Club, which means that everyone has to wear singlets and discuss the merits of chalking your delts when in class. Also, we’ve added a THIRD CLASS TIME: Thursdays at 6:30. Last, for those of you who’ve got the need for iron, we’ve added second training track to the HBBC program: for lack of a better term, we are calling it “strength” (though Muscle Hamsters has a good ring to it). HBBC athletes will have the choice of either an olympic lift focus or a strength focus, every class!

More schedule shenanigans: Saturdays are moving on up! We’ve shifted the classes 30 minutes earlier in the day, with HBBC starting at 7:30, followed by Buddy CrossFit at 8:30 and 9:15. Mainly this is an effort to spread the love between the two Crossfit classes; in the past we’ve seen HUGE 9am classes, and itty-bitty 9:45 classes. Most folks who we polled just said that they preferred to get their Saturday WOD out of the way early, with this change, our second class will be finishing by 10am. Perfect!

We’ve also renamed the 7am, 10am, and 6:30pm classes from “Honeybadger Only” to “CrossFit”- this reflects the fact that athletes can choose either track at these classes. Caps are still smaller at these times (12 instead of the standard 24), reflecting the fact these class times are traditionally smaller.


To the program: we’ve all enjoyed Derek’s turn in the drivers seat, and the PR board is bursting! Our next cycle will be a six week block, focusing on building on the gainZ we’ve all got over the summer.

Skunks will be focusing on two main lifts, the Bulgarian Split Squat and the Snatch Grip Deadlift, along with a focus on the ring dip and handstand push up.

Honeys will likewise be focused on the Bulgarian Split Squat, the Sumo Deadlift, and a push up progression.

We will keep the Benchmark Wednesdays going, and we’ll have a return of the sleds as well. Aw yiss.

For a detailed list of exactly what we are up to this week, log on the (everyone should have received a welcome email detailing how to log in), and check it out!



7 responses to “This Week at the Box! Aug 31-Sept 5”

  1. Kalie Grambeau says:

    How do we get another email to log in? I don’t know if I never got one or if I deleted it but I went to the website and couldn’t find our team nor log in to see the workout?? Thanks!

  2. Christina says:

    …Kalie, I was going to ask the same question. Checked my junk email, old email, can’t find anything. I also tried foing to the website and looking us up, but no luck!

  3. Tori Gray says:

    Technical difficulties… I don’t think anyone got the email. Hold tight, J is working on it!

  4. Jonathan says:

    Yep, just got off the phone with the CEO of TrainHeroic. They are having issues syncing with Front Desk; we’ll get it going ASAP! In the meantime, I’ll post the WOD to Honeybadgers on FB.

  5. Beth says:

    I am assuming we sign up with the front desk HQ.

  6. Susan Cliff says:

    What if your not on FB?

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