Six for Six . . . .

This is a short posting, but I wanted to make sure that everyone knows that of the folks that didn’t miss class due to the holiday hustle and bustle, we went six for six on setting new squat PR’s.

I really just can’t say how proud I am of the folks that have been showing up and putting out on gaining real strength during the past nine weeks.

I hope everyone is preparing for a stronger, fitter, and more exciting new year.

Coach Phil

Spending some life upside down

Before I get into the title post, I need to welcome Greg as another new member.  Greg comes to us via his lovely wife Venae that joined in October.  Let’s all welcome Greg and enjoy watching his progress over time.

Would you buy a car from any of these people?

Our monthly benchmark WOD for the month of November was Diane.  Diane is a lovely lady that you get introduced to by bending over and picking up heavy things, then turning upside down to do handstand pushups.  Diane is a 21 – 15 – 9 of 225# dead-lift and the same rep scheme of Handstand Pushups.

This was Venae and Adam B’s first benchmark and their improvements in time using the same scaling were 24% and 44% respectively

Geno, Margit, and Adam K. improved by 24%, 11%, and 8% respectively.

Overall for the group, the improvement was 23% which is consistent with what I have seen over time since starting and opening the gym.

I’d also like to announce here that we have some exciting things going on in the near future:

for members, we will be conducting a 90 day change your life program where all aspects of personal fitness are explored (working out, eating right, and sleeping well).  If you are interested in participating after the first of the year, please contact me and we can get you started.

We will also be doing a weigh in using a water tank to determine body fat percentage, base metabolic rate, lean body mass, etc.  We do have a few slots left, so if you are interested, the cost is $40 for non-members

If you are interested in joining us, monthly rates are currently at $75 per month (for twice per week crossfit classes), and contact me soon for special offers on discounted elements classes (required before joining the general classes)

Merry Christmas to everyone, please enjoy your family/friends/time off/etc.

Coach Phil

Another big month at CFPF

Well, we’ve had another big month at CFPF like the headline says.

Let me first welcome new members Venae, Adam, and Eric.  I can’t wait to see the results of their efforts.  They have all completed elements, and have joined the general population in the Tuesday AM class.

For the rest of the crew, we completed Wittman as our monthly benchmark and as I suspected, they all saw improvements.

We did have some absences, and we are working to schedule these folks in, but the ones that completed both ends of the benchmark showed a ton of improvement.

The improvement breaks down like this

JM showed a 22% improvement in her time compared to the beginning of the month
MH showed a 36% improvement in the number of reps completed, and the time it took her
AJ showed a 25% improvement in the number of reps completed, and the time it took her

Check out how much my girls improved on this doozy
Wittman Results

Let’s all congratulate these girls on the fantastic improvements that they were able to achieve, and we cant forget Geno and Adam as they both pushed themselves hard over the month, but due to business and family commitments, were not able to get the second one in.  Judging by how hard they worked all month, I’m sure we would have seen a similar 20% improvement.

Stay tuned for a member of the month video coming up soon!