Coach Burgener - June 29-30Thank you for taking the time to give us your input and feedback!
In response to the survey critiques that we now have too much strength training, not enough CrossFit, too much or too little variance, and not enough met-con, we are looking at offering 3 classes a day, 3 days a week of 1 1/2 hour duration.
The initial 30-40 minutes will be the strength focus* we have been doing and would be optional attendance for those who want that added strength training segment. The remaining 45-60 minutes would be the CrossFit WOD, allowing us more time to prep for and teach to the workout - its intent, your individual focus in it, and more specific coaching when necessary.
The 3 class times that had the most interest in this added "30 minute Strength Focus" were Monday, Wednesday, Friday at Noon, 4:00 and 6:00 p.m. This is what the new schedule will look like, starting this Sunday, July 1st:
Monday
6:00-7:00 am CrossFit WOD
9:00-10:00 am CrossFit WOD
11:30-Noon/Noon-1:00 pm Strength Focus/CrossFit WOD
3:00-4:00 pm CrossFit WOD
3:30-4:00/4:00-5:00 pm Strength Focus/CrossFit WOD
5:00-6:00 pm CrossFit WOD
5:00-6:00 pm CrossFit Young Athletes
6:00-6:30 pm/6:30-7:30 pm Strength Focus/CrossFit WOD
Tuesday
6:00-7:00 am CrossFit WOD
8:00-9:00 am Constructive Freeform (Open Gym)
9:00-10:00 am CrossFit WOD
9:00-10:00 am CF Kids (until Aug. 10)
Noon-1:00 CrossFit WOD
3:00-4:00 pm CrossFit WOD
4:00-5:00 pm CrossFit WOD
5:00-6:00 pm CrossFit WOD
6:00-7:00 pm CrossFit WOD
**7:00-8:00 pm Constructive Freeform (Open Gym)
Wednesday
6:00 am CF WOD
9:00 am CF WOD
11:30/Noon Strength/CF WOD
3:00 pm CF WOD
3:30/4:00 pm Strength/CF WOD
5:00 pm CF WOD
5:00 pm CF Young Athletes
6:00 pm/6:30 Strength/CF WOD
Thursday
6:00 am Make Up
8:00 am Constructive Freeform
9:00 am Make Up
9:00 am CF Kids (until Aug. 10)
Noon Make Up
3:00 pm Make Up
4:00 pm Make Up
5:00 pm Make Up
6:00 pm Make Up
**7:00 pm Constructive Freeform
Friday
6:00-7:00 am CrossFit WOD
9:00-10:00 am CrossFit WOD
11:30-Noon/Noon-1:00 pm Strength Focus/CrossFit WOD
3:00-4:00 pm CrossFit WOD
3:30-4:00/4:00-5:00 pm Strength Focus/CrossFit WOD
5:00-5:30 pm/5:30-6:30 pm Strength Focus/CrossFit WOD
Saturday
9:00 am CF WOD
9:00 am CF Kids
10:00 am CF WOD
10:00 am CF Young Athletes
Sunday ***
9:00-10:00 Make Up
10:00-11:00 Constructive Freeform
**Other than the added 30 minutes for Strength Focus to M-W-F, you will also note that we are canceling the evening Strength Class on M and W due to low attendance. However, we are keeping the Constructive Freeform Open Gym on Tuesday and Thursday mornings from 8:00-9:00 a.m. and adding a Constructive Freeform class to Tuesday and Thursday evenings fro 7:00-8:00 p.m. If you have been following the Oly-lifting class, you will still be given coaching and programs to follow in those Constructive Freeform gym times, there will just be other people attending those open gym hours for other purposes than solely Oly-lifting.
***The other change is to Sunday classes. It is a huge class and many come hoping for coaching on the Make Up workouts and the trainers are spread too thin to do that properly. We are splitting the Sunday class into 2 class times. 9:00 a.m. will be when you come to make up a workout you missed from the previous days and 10:00 a.m. will be Constructive Freeform to come in and work on other things, with the expectation you won't receive as much attention from the coaches. Please come to the appropriate class time.
The schedule is linked on our website under Schedule and Fees on the left side of our homepage. Each class name is a link that can be clicked on to see a description of the class.
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In response to the survey requests that our workouts be posted ahead of time for those who have other sports and programs to work around, we are making our programming calendar public. There are many who do not want to know the workouts, so in order to preserve that veil of the unknown for those who prefer to find out only when they arrive at the gym, we are only providing this link to the calendar and you can click on it and join the calendar if you so desire. Otherwise, it will remain unknown. Eventually we will move from Google Calendar to BeyondtheWhiteboard.com so you can also track your WODs.
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In response to the survey requests for air conditioning, we are sorry but that expense is beyond our capabilities for the short amount of time Flagstaff really gets very hot. However, we are looking into other alternatives. So far we have been quoted $10,000 for a swamp cooler and $6,000 for an exhaust fan to be installed. We can't afford that, but we continue to research what we can do for you. In the meantime, the Tucson affiliates have advised that you shouldn't complain. They don't have AC either and they are working out in 100+ degree temps.... I guess this comment is in payback for our jibes that they won't run outside when it rains in the winter, and we run in the snow with pride!
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In response to the survey requests for cleaner bathrooms, you will be happy to know that Shelly will be helping us out with that by cleaning them up a couple of times a week starting mid-July. Thank you, Shelly!!!!
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In response to the survey requests that we figure out a better storage system for the PVC pipes, do not fear. The current system is not the new system. The PVC pipes felt the same way you did and busted out of their storage ropes and ran to the corner to picket against their old home. We are working on a more efficient alternative.
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In response to the survey critiques expressing the desire for more specific goal setting/tracking, experienced CrossFitters desiring more attention in classes, and newer CrossFitters feeling overwhelmed coming into group classes, we will be implementing CrossFit Skillz Sessions, daily, starting July 23rd.
Each session focuses primarily on skill and technique development and features a short WOD towards the end of the hour. These would be aimed at those needing more in-depth coaching and the new CF'er coming out of the intro sessions. They will also be open to anyone who is looking for further refinement and focused instruction on these specific movements.
The trainers will be asking many of you who are in regular classes to attend these sessions instead, in order to spend more time and attention on you, enhance your form, and do some focus work alongside your workouts.
Example:
Session #1 covers: the basics of the squats - cycling through box squat, front squat, back squat, overhead squat with drill work and a WOD
Session #2 covers: the basics of the the press, push press and jerks with drill work and a WOD
Session #3 covers: the basics of the deadlift and kettlebell swings with drill work and a WOD
Session #4 covers: the basics of the sumo deadlift high-pull and box jumps with drill work and a WOD
Session #5 covers: the basics of pullups (all styles), pushups, and ring dips with drill work and a WOD
Session #6 covers: the basics of the snatch w/requirement of completing #1-4 before they could take this one
Session #7 covers: the basics of the clean and jerk w/requirement of completing #1-4 before they could take this one
Session #8 covers: the basics of rope climbs, handstand pushups, and muscle ups w/requirement of completing #5 before taking this one (this would include ways to scale and to build to getting advanced movements)
These sessions won't necessarily always be offered in this order, but will be on-going and people come as often as they want or recommended by trainers for weakness development and overall fitness progress.
GOALS - for those who are interested in specific goal setting/tracking, 10-12 CrossFitters will be assigned to an individual trainer for assessment and prescriptive steps and accountability. Attendance of the appropriate skill sessions and the strength training classes, as well as volume training and work in open gym times will be potential steps toward meeting your goals. More details to follow.
