A Better You: Health and Fitness Lecture series
The “30 Days to a Better You Challenge” is in full swing. We already see body composition, attitude and performance changes and improvements in our Crew. Keep up the good work. We are very proud to be your coaches through this experiment to better Fitness.
To answer questions and keep you learning and encouraged through this journey Coach Dairus is going to put on a couple mini lectures. They will take place on Friday nights after the 6pm class finishes and will last only 20-30 minutes. The dates are 20 April and 4 May.
20 April “Better Health: Fast and Cheap!” – This lecture will talk about proper nutrition within your budget and schedule. As many of you are finding out the Zone Diet is amazing in its ability to balance hormone levels and boost performance. It can be difficult to purchase, prepare and consume this quantity of food in the beginning. Coach Dairus and Amy have worked through these Zone “growing pains” and want to offer the tricks of the trade they have learned. Also, as a bonus, we will be doing full Zone block prescriptions for any one who wants to know their daily block count!
4 May
“Recovery: Post WOD Nutrition and Supplements.” – Our WODs are tough. Recovery from these brutal WODs takes some concerted effort. I know many of our athletes want to WOD more but the recovery from something like “Helen” keeps them out of the gym for the rest of the week! In this lecture Coach Dairus will walk you through the quantities, kinds and timing of the mysterious Post WOD meal. Also, there are a few supplements that CrossFit recommends and Coach Dairus supports that will get you over the WOD and into the next one sooner!
Anyone and everyone is invited to these lectures. Come to the WOD on Friday night and be ready to work and learn! Bring some water, a good snack and some paper for notes. Before you come please RSVP on our scheduler. Click Here. See you in the Box! 3, 2, 1…GO!
4 Weeks To A Better You! Health and Nutrition Challenge.
We at CrossFit Crew believe in changing lives. There is no better way to do that than by changing your lifestyle. The most crucial lifestyle change is you nutrition. Join us Monday April 9th, starting at 5:00pm, for a nutrition event that will equip you with all the tools needed to make a positive change to your health and fitness. Head Coach Dairus and Coach Tyler will break down the fundamentals of eating for elite fitness and maximum quality of life. We will cover and explain the CrossFit nutrition mantra, “Eat lean meats, vegetables, nuts and seeds, some fruit, little starch and no sugar”, The Paleo Diet and The Zone Diet.
This is not only a teaching. We go beyond teaching by offering a Crew wide competition and challenge to start the journey to a better you. To open the evening we will compete in a classic CrossFit “Girl” WOD called “Helen.” Then we will eat a performance oriented meal so you can taste what right tastes like. While we are enjoying the food you will learn from our Coaches how and why you should eat the way we are preaching. Lastly, we will give you all the opportunity to be weighed and measured as a baseline. All of this will be repeated on Friday May 11th to see how far you have come in just 4 weeks. All we ask is that you commit completely to this challenge during the 4 weeks to see how you react and how you improve your performance and quality of life.
All that is needed to participate is $20 per person. This gains you admission to the competition; the winning male and female will each receive a cash prize; covers your meal on the 9th and the 11th, and gets you the first CrossFit Crew t-shirt! This is a great deal that you will not regret.
The timeline for the evening is as follows:
5:00pm – athletes arrive, money is collected, warm up and get their WOD on.
5:45pm – dinner is served
6:00pm – nutrition seminar begins
6:45pm – athletes are weighed, measured and processed for competition **(any athletes that are unable to make it at 5 for the WOD will complete their WOD here before being weighed and measured.)
Breakdown of the competition:
Most improved “Helen” time.
Most pounds lost.
Most body fat lost.
Overall Male and Female winner.
This is the opportunity of a lifetime. Come and learn how to better yourself with your most powerful self helping tool; food. Looking forward to seeing y’all on Monday night. Come early and ready to compete, learn, eat and have fun with the Crew. 3, 2, 1…GO!
You want an Abmat when you do sit ups? Get one as a Crew for cheaper!
Many of you have expressed an interest in getting some more equipment for the Box. We have listened and are putting together a Crew of people who want Abmats. As the lest expenseive CrossFit Box in the whole city, we are able to provide you with the best level of fitness per dollar in the whole city. By keeping our prices so low, it is more difficult to purchase equipment at a steady rate. So what we are doing is taking a list of names of people who want to purchase an Abmat for the gym. If we order as a group we will get more of them faster and for a better price! We ask, if you choose to buy, to keep the Abmat in the Box for the community to use. The cost is $15 and the Box ownership will supply the shipping cost. The sign up is on the white board in the Box and it is filling up very fast. So get your name on there ASAP so we can start doing our sit ups with Abmats and save your tail bone and low back from the punishing ground! The sign up will end and we will collect money Friday the 16th of March no later than the 6 PM class. Cash or check will be accepted. Make checks out to CrossFit Crew. Thanks and see you in the box. 3, 2, 1…GO!
We are here to Meet your Needs! New Revised Schedule Starting 12 March 2012
WE are modifying the schedule to better fit your needs! Starting Monday 12 March 2012 we will be starting a M -W – F 0600-0700 class led by our very own Coach Tyler. This will take the place of the Tuesday and Thursday 0630-0730 class. Also, Tuesday and Thursday evening has been been changed to only 6:00-7:00 PM. Starting on the 12th of March there will be NO MORE Tuesday or Thursday AM or 5 PM classes. Only 6 PM on Tuesday and Thursday evening. The AM classes will only be Monday, Wednesday and Friday starting at 0600. Hope this helps y’all in your pursuit of elite fitness and a better life. See you in the Box! 3, 2, 1…GO!
No Class Friday, 24 Feb. 2012
UPDATE: There is no CrossFit WOD this Friday, 24 February 2012. Feel free to work out on your own by going to www.crossfit.com for a free WOD.
Also, our very own head coach, Dairus Barnes is in a CrossFit competition called Friday Night Lights located at CrossFit Scottsdale. The competition begins at 5pm and is located in CrossFit Scottsdale’s parking lot. Come cheer him on as he will be recieving an international ranking with over 30,000 competitiors world wide. This competition is a local event of the larger CrossFit Games Open.
http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration
http://games.crossfit.com/video/crossfit-games-update-pre-show
Looking forward to seeing y’all in the box soon. 3, 2, 1…GO!
NEW SCHEDULE STARTING NEXT WEEK; 6 FEB 2012!
NOW IS YOUR CHANCE TO MAKE YOUR MEMBERSHIP FEES WORTH EVEN MORE!
Starting Monday, 6 Feb. CrossFit Crew is going to a Monday – Friday schedule. The class times are still the same, 5 pm and 6pm, but we are adding 2 days! For those of you that have been coming religiously M – W – F now its time to step up and give it 5 days! The morning classes are still staying the same, Tuesday and Thursday at 0630. We are very excited to add this new challenge and opportunity to improve your fitness even more. Come and join the fun every day of the week! See you in the box. 3, 2, 1…GO!
This Week Only — — ALL Classes FREE!!!
The time is now… It is time to CREW UP! and get in shape. Get Fit for Life. CrossFit Crew is ready to help you with this. This week is the official soft opening of the gym, which means that the whole week is FREE for everyone. Did you here that? FREE for everyone. January 16th – 20th…Please try a few classes out this week to see if you would like to join THE CREW for further classes.
So scroll to the top of this page and click on the tab that says “Classes and Info”, look at the class times and click on the “Book Classes” tab, schedule a class or two for free and check it out. We would love to see you here.
Also if you have any questions or comments for The CrossFit Crew staff please visit the contact page and fill out the form or grab the phone number and get a hold of us.
The CrossFit Crew Staff