Coach Nikki and the 6 am crew!

Coach Nikki and the 6 am crew!

Open Gym from 6 to 9 am and from 5:15 to 7:30 pm
Boot Camp at 6 & 7 am
Foundations, Part 2 from 6:30 to 8 pm

Special Announcement: Founding member Jay de Leon will be presenting “Proper Range of Motion for Your Body from Neck to Toe” this Saturday from 12:15 to 1:30. Jay presented this very same topic last month, and the response was overwhelming positive. If you were unable to attend, now is your chance to do so! You won’t be disappointed! Jay is a Physical Therapist at Duke Orthopaedic Performance Center and he earned a Master’s degree from Elon College. Jay is certified in SFMA (Selective Functional Movement Assessment) and FMS (Functional Movement Systems). CFS Members and Boot Campers are invited to attend!

A special Thank You to Coach Nikki from CrossFit Brier Creek for leading the 6 and 8:30 am sessions! Coach Nikki is awesome, and Luke loves her!

Thank you, too, to all of the athletes who attended the 6:30 session. All 17 of you. Wow!

How are your shoulders feeling today? I thought so. Dips, pull-ups, pushups, and double unders can be a challenging combination. And box jumps. I almost forgot about the box jumps.

Today, like every Thursday, would be a great day to rest. You can, of course, work on a skill, make up a missed WOD, etc. If you are making up a missed WOD or working on a skill, be sure to have a plan.

If you work out between 6 and 8 am, I will have limited time to speak with and/or assist as I will be leading the Boot Camp sessions. If you work out after 6:30 pm, I will be unable answer your questions or provide assistance, as I will be leading Foundations.