Patience requested

We are giving our Bathrooms and the Kids Corner some TLC and a facelift. Please be patient and maybe expect a bit of a wait just before double unders?! LOL

Nick & Meredith CFS Celebration 

Sat May 22 11am

11:00 a.m. – Show up

11:15 a.m. (PROMPT start time) – A special partner workout

12:00 p.m. – Potluck and some surprises

We look forward to seeing you and your families there. Please bring a dish to share (along with serving utensils). Our very own Wendy Fernandez is going to bake a cake, so we don’t need too many desserts. Feel free to reach out to Catherine Mazur should you have any questions.

Memorial Day Murph is coming

Mon May 31st

< 7a – 830a – 10a >

We are gonna look amazing in our special edition CFS Murph Shirts!! Please plan to hang for fellowship & fun & family after all the fitness is done! We will have an inflatable water slide, DJ Donkey Kong, & Brewster’s Pub providing the grub.

Crossfit Kids starts Wed May 19!

Wed @515p

Sunday @11a

This will be a 6 week session 2X per week which is a slight change from past years. If you have interest and haven’t reserved your spot please reach out to Coach Marni or me asap 

Barbell Club is back baby May 18!

Tues & Thurs @630p

Saturday @11a

This 6 week session is already full so if you’ve already signed up this reminder is for you. If you’re unsure please reach out to me or Coach Jay.

Wondering what Barbell Club is?

It’s for our athletes at ANY skill or fitness level. It’s for those looking to improve in the specific areas of skill work listed on this session, as well as strength, endurance, and recovery with a focus on a specific lift each 6 week session. It is not only for advanced athletes. I believe the opposite is true and newer members have more to gain in this setting. Still very much like the format of previous Barbell Club, but with more focus on the other areas to help build long term sustainable health and progress in your fitness journey.

Yoga with Coach Heather

Wed Zoom @7p

Sunday at CFS @8a

We’ve all caught glimpses of Coach Heather’s awesomeness. Maybe it’s contagious? Wednesday zoom class is the more relaxing Yin Yoga in the comfort of home by Zoom. Sunday is Power yoga at the box! 

Programming this week

Reminder to work in Murph Prep whenever you can! We have some accessory work scheduled but you can always do your own even on those days where it’s not planned.

We are almost near the end of our strength Cycle and will be testing those gains on the Back Squat & Snatch next week!

Week 20 has a ton of fun benchmarks. Our strength and skills portions will be varied with 1 olympic weightlifting complex, 1 bar muscle up session, our weekly squat session and some gymnastics conditioning. The metcons will be challenging and intense so I’ll keep those as a little surprise for you to discover each night before. It’s also the last week of training before we do some tests!

Monday
• Clean & Jerk complex; then an Open re-test 

Tuesday
• Bar Muscle-ups; then we get to play w/Kettlebells

Wednesday
• Final Heavy Back Squat; then mid-length AMRAP

Thursday
• Funky little Metcon with 4x5min AMRAPs 

Friday
• Weightlifting in disguise as gymnastics in a metcon! HSPU & Olympic barbell; then more sneakiness with a classic girl Metcon done tabata-style

Saturday
• TBD based on the Celebration wod etc 

Sunday
• Benchmark WOD focused on endurance 

Town of Apex Men’s Softball team

The weather is still awesome to hang outside! Come out with the fam and support this week if you’re looking for something to do. Mon pm @Hunter St Park. Wed 7:45 @Salem Middle

Thanks everyone for being the best you can be everyday! It’s why our community is the best around!