Nice work establishing bench press and high bar back squat PRs, athletes! Double-unders are certainly coming along as well! Dead-lift tomorrow and shoulder press Saturday.

Today is our very first Open Gym. We will be open from 6 to 9 am and 5:15 to 7:30 pm. Foundations, part 2, will be held from 7:30 to 9 pm.

I’ve been asked many questions about Open Gym.

  • What time can I visit? During the hours posted. You may stay for as long as you like. You need not come at the top of the hour, and you need not stay an hour.
  • Will there be a posted WOD? No. You may, however, make up a missed WOD. If you were unable to establish HBBS or bench press 1RM, I’d encourage you to do so.
  • Do I need to create my own workout? Do I need to come prepared with a list of skills I want to work on improving? It’s not necessary. You may spend time working on mobility, ask Coaches Paul or Jeff for assistance with a skill, discuss your goals, or even socialize! The coffee maker will be turned on all day. (I’m talking to you, Camelia.)
  • What’s your advice, Coach Paul? Rest! As many of you are new to CrossFit, it’s important that you rest and recover. I’d encourage you to do so each and every Thursday.

Reminder: Surmounties are free to attend Endurance WODs, led by Coach Paul, at CrossFit Brier Creek on Mondays and/or Wednesdays at 5 pm. Many of you have met Coach Kirk, owner and Head Coach at CFBC, if you attended the 5:15 pm session on Tuesday. CFBC has been gracious enough to allow CFS members to attend Endurance WODs, and CFBC members are free to attend Endurance WODs at CFS. Be sure to welcome visitors — and let them know about the running trail that’s being completed.

Announcement: CFS will be offering Boot Camps beginning in May! Boot Camps will be held Monday and Wednesday afternoon and Tuesday and Thursday morning. Specific times and additional details will be provided soon.

Reminder: “Goal Setting” will be offered this Saturday!

Date: Saturday, April 13
Time: 12:15 – 1:30
Topic: Creating SMART Goals
Presenter: Coach Paul

Coach Paul will lead a discussion on creating specific, measurable, attainable, realistic, and time-bound goals. Be prepared for a lively and meaningful discussion. Bring your lunch, your notebook, and a record of your PRs (including the weight of this week’s 1RM lifts).

Reminder: For the remainder of the month (and possibly beyond), CFS is launching “$5 Drop-In Fee Sundays”. Any CrossFitter may join us for our workout for the reduced fee. CFS members may bring one guest (who is a CrossFitter) per member at no charge.