NEWS/EVENTS | crossfitatmonroemill

NEWS TO KNOW!

SPRING BREAK SCHEDULE: We will not have the 12 noon OR 4:15 pm classes this week during Spring Break (April 7-11). All other classes will be held as regularly scheduled.

MURPH PREP: Will this be your first year to try the workout Murph? You will see workouts between now and end of May that will help prepare us for this workout. It's a true test of fitness and is a HERO WOD. Will be held on Memorial Day in May. The workout is 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run (wearing a weighted vest). NOTE: modifications are available for every movement - you CAN do this! Read more about Lt. Michael Murphy HERE.

GET YOUR CFAMM GEAR HERE: Need a new gym shirt? We got'em! Visit the CFAMM CrossFit Store HERE! Shirts, Tanks, Sweatshirts, Hoodies and Crops available. #lookgoodfeelgood

CURRENT TRAINING CYCLE: CFAMM uses Training Think Tank Compete Programming. Training Think Tank is home to such high-profile CrossFit athletes as Travis Mayer, and Alexis Raptis and many others. Let's build our fitness foundation strong as we continue to set goals for this year!

TRY OUR PUMP 30 CLASS: We have a newer CFAMM class: Pump 30. This 30-minute class will be held Mondays/Wednesdays/Fridays at 12 pm (replacing the 12 noon CrossFit WOD). This is a 30-minute class designed to increase aerobic fitness and build lean muscle through use of body weight movements and incorporating a small body bar. The class is free for CFAMM CrossFit membership holders and $150/month for new members.

CLASS SCHEDULE: Take note of upcoming schedule changes and closures, including Holidays, HERE.

DISCOUNT ON TYR GEAR: Coach Laura has partnered up with TYR Fitness and has gotten a discount for YOU! How about 20% off of new shoes, apparel, or other gear? TYR is one of the hottest brands in the CrossFit market today and has signed a ton of elite athletes. Let's GOOOOO!

Visit tyr.com to do your shopping.
Use coupon code SE203QLYU for 20% off.
Questions? Reach out to Coach Laura.

ARE YOU USING WODIFY?

Do you have the Wodify app on your phone? Are you using it for anything other than to obsess

about "what is the WOD"? You should be using it! Why? Here are a few good reasons:

Record Your WOD Scores: Now, this is not JUST so you can see how you did on the Whiteboard (also on the Wodify app) - although you can do that too. This feature allows you to record your score at the end of the workout, make notes about the weight you used, your effort, how you felt, whether you scaled or did it RX. Then, should we do that workout again...you can see how far you have come! This is especially helpful on Benchmark workouts (like "Helen" or "Fran" or "Murph" or "DT") that we do periodically.
Record Lifting Totals: How will you know what 65% of your front squat (back squat, overhead squat, deadlift, snatch, power clean, etc.) is if you don't have it recorded somewhere? Wodify allows you to keep that information handy so that you can refer to it when we are working these movements.

STAY UP-TO-DATE HERE OR ON SOCIAL MEDIA

Did you know we are on Facebook and Instagram? Be sure to "like" our public Facebook page and our Instagram page so you can see announcements and more!

CFAMM MEMBERS ONLY FACEBOOK PAGE

In an effort to get news to only CFAMM members, we have a "CFAMM Members Only" Facebook private group. If you are a current CFAMM member, and want to be added, click HERE and an Admin will approve it. We will continue to post information on our public Facebook page (found HERE). The private group can be used to ask questions of coaches/admins or we can use it to pass on information to you about upcoming Box events, tshirt sales, special WODs, emergencies, etc.