Spring is around the corner and we have never been more excited to welcome a new season. We have a few updates to cover.
- Thank you Coach Phil
- CrossFit Open 2021 is here
- Scheduling and Programming Updates
Thank you Coach Phil
After so many great years with CFNW Coach Phil is stepping back from coaching to focus on other pursuits. We would like to express a heartfelt thank you for your care and service to all athletes and the community over the years! We are going to miss you.
We are now coming off of our 8-week Back Squat, Deadlift, Shoulder Press cycle in Jan, Feb with some amazing results. Great work team! Overall, over 200 PRs in Feb, here are some highlights:
- Back Squat: 56 PRs
- Clean and Jerk: 11 PRs
- Deadlift: 42 PRs
- Shoulder Press: 62 PRs
- Snatch: 18 PRs
Starting this week, we are going to progress with a strength cycle for Front Squats and Push Press and of course continue to work on our gymnastics and Olympic lifting skills.
Over the last month, we have been consistently monitoring our CO2 levels during every class and we believe we found the right balance of intensity to allow us to introduce many of the CrossFit movements we have missed so dearly over the last few months. We are still going to stay off the machines and avoid group AMRAP style workouts to keep collective respiratory rate low.
CrossFit Open 2021 is here
If you are new to the CrossFit Open – you are in for a treat! Largest in the world coordinated competition for every level of fitness: open.crossfit.com
We are excited to host all of the Open workouts, starting this Friday. However, we are going to have to do a couple of things differently this time. We’ll need to ensure all of the COVID-19 Safety Guidelines are upheld, including avoiding group high-intensity setting.
Here is how we are planning to manage it this year:
- Friday classes will run as normal, the schedule will be posted and available for bookings tomorrow.
- Class programming will be adjusted to match the Open Workout as much as we can accommodate within the low-intensity restrictions.
- We’ll provide additional extended Open Gym hours and time slots on Friday to allow for individuals (one-at-a-time) to complete their workouts as prescribed, before or after regular classes with a judge. 7:00am – 9:00am, 4:00pm – 5:00pm, 7:30pm – 8:30pm
We will post more details with specific approaches and suggested strategies after the workouts are announced on Thursday evening for the next 3 weeks. If you are keen to watch the formal reveal, tune in on Mar 11 @ 5pm: YouTube Open Announcement
Additional Schedule Updates
CrossFit Seminars: This weekend March 13-14 we will be hosting a small L2 seminar. Saturday and Sunday morning classes are cancelled and a fun Saturday night class at 7:00pm will run so we can still get our fitness in. To help you plan your work outs there will also be a L1 seminar March 27-28 with the same format. Usually, we host these seminars every 6-8 weeks but haven’t hosted one in almost a year and are playing a little catch-up.
Cancelling classes: Reminder our current timeframes for cancelling booked classes is 3 hours or more for all classes. For 6am classes please cancel by 8pm the night before. If we have a last-minute cancellation or forget that a class was reserved then there isn’t time for the waitlist folks to get into a class and the spot is lost.
Class times and availability: As always to get your preferred days and times please book early and for the whole week – reservations open at 7pm on Saturday night for the week. We do monitor class sizes daily and try to adjust if waitlists start to accumulate. If you have specific days/times that you be able to come to classes outside of our usual offerings – please do let us know, we are constantly monitoring the schedule and attendance to ensure everyone can get in. If your schedule allows there is often space in the morning 9:30am classes.
Waitlists: currently waitlists do allow for spots to become available so if you are waitlisted it is likely that a spot for the class will become available. If someone cancels everyone on the waitlist gets an email (unfortunately currently Wodify doesn’t have the ability to text you). The first person to click “accept” will get that spot – keep your finger on the trigger.
Class sizes: currently classes range from 12-14 depending on if we need to use a rig or squat rack that day. We have been monitoring the CO2 levels daily to make sure that classes sizes are within safe levels. As the weather gets warmer we will keep the front door open through all classes and the bay door at the back to promote airflow.
Rest days: Working out is super fun and we are inspired every day by your passion and love for our sport. We wanted to touch on the important of rest days and listening to your body. It can seem counter intuitive but active rest days are wildly important for overall performance and longevity. Active rest days mean taking a walk, hike, or stretching.
Safety Guidelines Reminder
We are all looking forward to post-pandemic days! Until we are there a friendly reminder to please keep you 6ft or more distance from friends in boxes next to you.
- If you are not feeling well, please stay home
- If you are living with someone or have come in contact with anyone who has tested positive for Covid-19 or waiting on test results, please rebook