Whole30 42 challenge… that’s right!  We’re adding 12 days because we’re rock-stars!

The CFBWI Whole 42 challenge is going to run for 6 weeks starting February 12 and ending March 24 (same day as the last WOD for the CrossFit Open Sectionals).

The buy-in is $50.  There will be awesome prizes for the winner, and depending on the number of participants, hopefully those who finish 2^ndand 3^rdas well.  If you successfully complete the whole challenge with a good score (points are accrued as noted below), you will receive a gift as well.  We are also hoping to have some sort of cooking class or potluck during the middle of the challenge, but again, this is determined by the number of participants.  On March 24, plan to celebrate at the gym with a fine BBQ.  You deserve it!  

The challenge will be scored 3 ways:

1. Your Success Log: points will be scored for Whole9-compliant meals, exercise, sleep, fish oil, etc
2. Before and after performance on a benchmark WOD
3. Before and after body weight and measurements

The points you accrue by eating well, getting enough sleep, avoiding alcohol, etc will be weighted more heavily than the other two.

Please mark these dates down:

• Friday, Feb 10^th– benchmark WOD (this will be done as the class WOD.  If you can’t make it to class that day, please complete the benchmark WOD by Tuesday, Feb 14^th).
• Friday, Feb 10^that 6:30pm – Kick-off meeting.  If you don’t have Whole9’s Nutrition Guide created for CFBWI, please pick one up at the gym this week and get reading.  Bring any questions you have to this meeting on Friday.
• Sunday, Feb 12^th– CHALLENGE STARTS.  Take your body weight/measurements at home and submit them.
• Weekly every Monday (i.e. 2/20, 2/27, 3/4, 3/11, 3/18) and then on Friday, 3/23 – submit your log for scoring. 
• Friday, Mar 23^rd– complete benchmark WOD again (if you are doing the Open Sectionals, and want to complete this WOD earlier in the week so that you have a rest day on Friday, you can do it as early as Wednesday, Mar 21^st)
• Saturday, Mar 24^th– CHALLENGE ENDS.  Take your measurements at home before coming to the gym to celebrate.  Hopefully we can announce winners at the celebratory BBQ. 

This competition is intended to be a fun way to encourage each other into making healthier lifestyle changes.  Please don’t focus on the points.  If your focus is on the points and winning the prizes, then you won’t be in this challenge for the right reason and will more than likely wind up frustrated and disappointed.  Focus day-by-day on eliminating unhealthy items from your diet and getting enough sleep.  This maybe obvious, but this challenge is almost entirely based on the honor system.  Please don’t lie and cheat, because you’re only cheating yourself, and if we find out, we’ll shun you for it.  Just kidding... not really.. 

Registration is up on MindBodyOnline under Workshops.  Link hopefully functioning soon. 

If you have any questions that can’t wait until the meeting Friday or you want to ask them privately, contact Barb at bjwilson8@gmail.com. 

Jim “BeastSkillz” Bathurst

Sunday Febuary 26^th 3pm-6pm at CFBWI.

Cost $80 a person

15 spots open – Please post to confirm spot... Spots are limited so it will be first come first serve.

What will be covered?

Rope climb -

It brought down Rich Froning two years ago. I can offer several variations for rope climbing with pros/cons of each, as well as how to progressively teach each one to beginners (I've got a 12 year old client learning quite well!)

Handstand pushups -

I can go over the number one biggest mistake that people make when training this skill. I also offer a very simple and safe progression that can be easily implemented into any facility, as well as smarter programming and approaches to the skill.

Muscle-up -

I teach why kipping the muscle-up is wrong and inefficient, and show a better way to use your legs. I have given countless people their very first muscle-up at my seminar with these techniques. I also have a very systematic approach to teach people how to do strict muscle-ups. My muscle-up has gotten fairly proficient with these tactics - http://youtu.be/7GOdHKHO5gQ

I think handstands/rolling and those three skills would be the best use of time to start.

Great opportunity here to learn CrossFit specific moves from a gymnast!!!

Questions- please email bradmweiss@gmail.com

Starting Feb 18 we will be offering CrossFit Kids for children ages 6-11.  It will be every Saturday from 8-8:30am and will cost $120 for Members and $150 for non-members. This is a 12 week program that will introduce the template of CrossFit to children accommodating their specific needs to maximize their physical skills. Exposing children to this stimulus creates opportunity for the children to develop a broad athletic foundation and a love for health and fitness.
 

Sign Up Now!

Let's give it up to our newest graduates of our January Foundations Class and give them a warm welcome when you see them in the box!  I present to you (in no particular order):  Brittany, Genny, Hannah, Heather, Bryan and Vincent.  Now when we see these new faces make sure we make them feel welcome! - REMEMBER, we too were new at one time. So, introduce yourself, learn their names, and provide assistance.  We look forward to working with you newbies to help you reach your potential!  Before you know it you will be performing workouts RX'd and kicking butt and taking names - GET EXCITED! 

REPOST and Reminder:  This is a steal and there are a limited number of spots!

Join Super Coach Aaron Adams in learning how to properly Clean and Jerk.

These Classes are designed to instruct you on how to do a proper, competent snatch and clean and jerk lift. Both 3 hour courses goes through the movements of the lifts from the hang down to the floor. Intensity will be low and technique will be emphasized.

Cost is $15 for members and $30 dollars for non members(per class)

Snatch clinic on Jan 7th at 12(Noon)
Clean and Jerk Clinic on Jan 28th(Noon)

Sign Up Here

We will also be offering a Saturday weightlifting class as well at Noon the weekend after the 7th.

CrossFit BWI Foundations Beginner Workshop: Monday/Wednesday 7:30pm

New Yoga Class Time!

We are happy to announce that we will now be offering Yoga on Tuesday at 8pm.  This will be held in the strength area and will last an hour.  

Online Sign up is required for Tuesday and Saturday Yoga Classes Only.

Sign up now and reserve your spot! 

Come get your snatch worked on and critiqued.  

Join Super Coach Aaron Adams in learning how to properly snatch and Clean and Jerk.

These Classes are designed to instruct you on how to do a proper, competent snatch and clean and jerk lift. Both 3 hour courses goes through the movements of the lifts from the hang down to the floor. Intensity will be low and technique will be emphasized.

Cost is $15 for members and $30 dollars for non members(per class)

Snatch clinic on Jan 7th at 12(Noon)
Clean and Jerk Clinic on Jan 28th(Noon)

Sign Up Here

We will also be offering a Saturday weightlifting class as well at Noon the weekend after the 7th.
 

Our First Beginners Foundations Class Begins Soon!  Get your spot NOW!

CrossFit BWI Foundations Beginner Workshop: Monday/Wednesday 7:30pm