It's just about the end of the year and that means it's time to celebrate all the good times from the previous year and make some big steps towards awesomeness for the coming year. What's the mean for you? A couple sweet CF818 events and some big hints about where we're headed in 2013.
The CF818 Winter Total
Wanna know how strong you are? Wanna have a good time at a free special event at CF818? Then the Total is for you. The CrossFit Total is the combination of your 1RM Back Squat, 1RM Press, and 1RM Deadlift, all of which are done in that order in one session...and that's exactly what we're going to do on December 29th. That last Saturday of the year will be devoted to testing our strength. We'll be holding only one class that morning (8:30AM) for those of you who don't want to participate, but would still like to get a workout in.
The Total will begin at around 10AM and end before 12PM. This means lifting will begin at 10ish, which means you have to be nice and warm before that happens, which means you better show up early to get loose and ready. Everyone will be going at the same time, and working on the same lift at the same time. We'll basically split everyone up into small groups (anywhere between 2 and 6 people per group) and everyone will get to warm up with the movement then get 3 attempts at setting a heavy single. We'll spend between 25 and 35 minutes on each movement, so everyone gets a chance to hit each movement, but you won't have time to dilly dally and sit around.
This is going to be a really fun event and you'll have a great chance to see how strong you've gotten over the past year. We even have a leaderboard segment for not only each individual lift, but also for the total itself, so this is a good chance to attack the leaderboard too!
The CF818 Holiday Party
After the Total is up and you've lifted a bunch of really really heavy things, you deserve a chance to relax and hang out, and the CF818 Holiday Party is a perfect opportunity to do that. On the evening of December 29th, you're invited to join all of us at a currently secret location for a great time celebrating the holidays and look forward to the next great year at CF818! Details will be announced shortly...rest assured that we're working on something really sweet for ya :)
Looking forward to 2013
I'm very excited about 2013. We're working on some really wonderful new things that I can't exactly divulge here, but I can definitely hint.
Have you noticed the really great assistants we have helping the coaches in all the evening classes? Have you ever wondered what that's all about? Maybe you want to learn more about the intricacies of coaching or even learn how to be a coach yourself? Well, your chance will be coming very soon. Keep your eyes open for more details!
Or maybe you've been wondering if we'll ever have classes devoted to developing specific skills or forms of fitness? If so, you better get pumped up over a brand new form of Challenge we're going to be starting in the New Year. I'm personally looking forward to this a lot and I think it's gonna be a game changer for a lot of you!
The Armenator 2.0
10 x 10 back squats (10 sets of 10 reps)
*use 70% of 1RM back squat
*if you don't know your 1RM, use 90%-100% bodyweight
*rest as needed between sets
Posted by Armen.