Equipment, Facility and Program Update
Despite Siena’s wish for the pull-up bar to get lost in transit, it is arriving tomorrow. (Yep had to include that Facebook post Siena ;) ). Of course, we will still need to install it. Papa Miller (Chennelle’s dad) is traveling down from Michigan next weekend and so we will await his arrival to get the Infinity Rig system up. He is also going to use his carpentry skills to build new box jump boxes. Wahoo!
Within the same shipment are the two yokes (which also function as a squat rack and sled), Rogue sleds and wooden rings.
T-shirts are being printed and should be available in about 2 weeks. You can check out the design when you come in for a workout. Design image to be posted soon.
Things have been hopping at “The Tank.” If you wanna know why we call our box, “The Tank”, you will have to ask a coach. It’s our special Raleigh CrossFit name. Sort of like Fight Club … oh, wait, I have said too much already. You know what to do.
We’ve been having fun with the new equipment, flipping tires, slamming balls, doing barbell cleans with chains. (thanks to Misty for trying that out today – Yep, 30 clean and jerks for time with chains hanging from the barbell. Try that one on for size!
DAS PALEO CHALLENGE
Due to popular demand, or the impending need to keep guilt away and the gluten headaches at bay, the Paleo Challenge is coming to Raleigh CrossFit. It will start Jan. 1 – which is this Sunday. If you are game, there will be a sign-up board at The Tank on Monday. You will write your name on that board and keep track of your points on a weekly basis. It’s an honor system.
Paleo is pretty simple to describe: No processed foods, no sugar, no grains, no dairy on good protein sources (beef, chicken, fish, eggs), healthy fats (olive oil, coconut oil, seed oil), as many vegetables as you can handle, some fruit, nuts (except peanuts) and seeds.
THE RALEIGH CROSSFIT LIBRARY – OPENING AT A TANK NEAR YOU
We will have some books on hand for your reading leisure. You may check them out, read them and return them. All we ask is that you only check one out at a time and that you return them when you are finished. We share the knowledge so that everyone can benefit. The Raleigh CrossFit library is under construction.
NEW YEAR’S EVE PARTY
Coach Chennelle and Kim are hosting a New Year’s Eve gathering.
It’s this New Year’s Eve (Sat., Dec. 31, 2011). We may be projecting one in 2012 as well.
Time: 8 p.m. until …
What to do: Show up. Bring your own bubbly or whatever and a dish/food to share.
Where: In the Forest. It’s in Wake Forest, but you will need to get the address at The Tank or email us at firstname.lastname@example.org
CROSSFIT KIDS RALEIGH
Additionally, there has been a great deal of interest from the kids in our CF Kids program that is coming. Details will be revealed within the next couple of days. We are ironing out the red tape with CrossFit HQ, getting some decor and then it’s ready to go.
Our goal is to get it up and running the second week in January. We want your input about days and times so please send an email with what days and times may be ideal. We are looking at once during the week and one weekend day.
RALEIGH CROSSFIT ENDURANCE
The Raleigh CrossFit Endurance program is kicking off this month as well. We are working on our affiliation with CrossFit Endurance as we speak.
The first running seminar, hosted by Coach Will, is scheduled for Saturday, Jan. 7, 10a-11a at Raleigh CrossFit.
This is open to everyone and is free. You do not have to be a Raleigh CrossFit athlete to participate.
The second running seminar of the month is slated for Saturday, Jan. 14, 10a-11a at Raleigh CrossFit.
This seminar is available to Raleigh CrossFit athletes only.
The seminars will cover pose running, related drills and information about our upcoming endurance program.
Notes About the Program
The endurance program is scheduled in 6-week intervals. It will be available free of charge to current Raleigh CrossFit athletes.
Coaches Will and Chennelle will be facilitating the program.
There will be a skills and drills running clinic as part of the 6-week program, every Saturday from 8a-9a. You must sign up to participate in this endurance program.
6-week Pose Running Clinic Dates (Open to Raleigh CrossFit Endurance participants only.)
Dates: Feb. 4, 11, 18, off 25; March 3, 10, 17 (800-900a)
Sunday Fun Run Days – 3 Sundays/Month (These are open to non-Raleigh CrossFit Endurance athletes as well.)
Dates: Feb. 5, 12, 26; March 4, 11, 18 (Times TBD, Locations TBD; subject to change)
In addition to the free endurance program at Raleigh CrossFit, we will also make available the option to have Coach Will assess your running form and prescribe specific running goals for your personal racing goals in a one-on-one setting. This will be an additional cost, but will allow you and Coach Will to specifically address your training needs based on your current skill level.
The general endurance program will make available to those who register to participate, an allocated workout plan to include the athletes’ sport (running, biking or swimming) and the CrossFit training workout of the day. CrossFit training times will take place during regular Raleigh CrossFit classes, but will be a different WOD than the one for the main class. This is intentionally done in order to maximize your training plan.
Biking and swimming programs are included within the endurance portion of the program, with more information on those two sports to come.
Please contact us for more information at email@example.com.