Coach Dan's Sunday Spotlight 6.14.2020

November 6, 2020

Good morning!

Dexabody Challenge
We had a hiatus due to Corona on our quarterly Dexabody challenges but they are back!!!
How does it work?
Every quarter we have the Dexabody van come to our gym and we get our body fat tested. If you want to compete with your gym mates for some cash, you can add $40 to the pot and the person with the highest percentage of change will win the pot! If there are enough people participating then it will go to the top 2 or 3 winners.
When is the next scan?
The next scan is July 1st! The van will be at our gym all day long. If you can't get the scan done on July 1st then you have between June 28th and July 5th to get it done either at another mobile location or at their office.
If you want to do it, just jump on this link to reserve your spot on July 1st:

First off, I want to tell you how much I have loved getting to know all you new people! Foundations for CrossFit has been so much fun and I plan to continue them this week as well. We will run the classes Monday and Wednesday at 5:45 PM. What we will do is take the first 30 minutes of class and go over some basic movements and then move over to the 5:45 regular class and join them for the workout.
If any of you would like a refresher or a little more instruction, please join us on Monday and Wednesday.

Youth CrossFit
I loved the chance I had this past week teaching your kids. It is such a fun group. We run these classes Mondays and Wednesdays at 10:45 for the 4-9 year olds and 11:15 for the 10-14 year olds.
If your kid hasn't had a chance to try these classes out, you should bring them in for a trial class this week.

High Fitness/Barre Fitness/Burn/Myofascial Rolling
I wanted to touch on a few of the classes that are included in the Group Fitness side of things. If you haven't had a chance to try these out, I highly recommend it. I am going to give a brief description of each but to truly get a feel of what they are, you need to go!

What is High Fitness?
"HIGH fitness is the vision of Amber Zenith (former dirt bike racer and tennis champ) and Emily Nelson (dance expert and journalism major). They knew there was a better way than spending paining, dreaded hours in the gym. Already group exercise enthusiasts, they took old school aerobics and simplified the moves; added intense fitness based moves; and made it more fun with music of all genres and decades. Aerobics is safer and more effective than ever before!"
We run these classes Monday and Wednesday at 7:30 PM and Tuesday and Thursday at 9:30 AM and Friday at 6 AM and Saturday at 7:45 AM.
You can check out more details here:

What is Barre Fitness?
Barre fitness is ideal if you’re just getting into exercise. The classes will improve your balance, build strength, make you more flexible, burn calories, and improve stability through a stronger core. As you get more comfortable and fit, you can ramp up the intensity by adding weights and more challenging moves.
We run these classes Tuesday and Thursday at 7:30 PM.

What is Burn?
Burn is what we call our "Bootcamp" style classes. It is run by two awesome instructors who program workouts that will challenge you but also can be modified to your ability level. It will use kettlebells and dumbbells and TRX bands and other implements to add variety. It will be a combination of movements done with work times and rest times built in and also different time domains that will continually challenge you throughout the week.
We run these classes Monday through Thursday at 6 AM and Monday and Wednesday at 9:30 AM (Child care available)

What is Myofascial Rolling?
Myofascial release is an alternative medicine therapy claimed to be useful for treating skeletal muscle immobility and pain by relaxing contracted muscles, improving blood, oxygen, and lymphatic circulation, and stimulating the stretch reflex in muscles.
Our Yoga instructors will take you through a series of movements on a roller to help achieve some release in the above areas. Adding this to your weekly routine will bring flexibility and decrease your recovery time.
We run this class once a week on Saturdays at 9 AM.

How do I attend these classes?
There are a couple of options. If you already have the unlimited Group Fitness pass then you have full access to these classes. If you are currently a CrossFit member then you can add these classes for just $25 a month or you can add a punch pass to your membership at a discounted price of $50/10 punches.

My Spotlight
I had a great conversation with one of our members this past week via text. The question was raised, "How the hell do you get up so early? I would love to come to the 5:30 class but I just cannot. Really? How do you do it?"
My answer? "If I don't show up, nobody will be there to open the gym and therefore nobody will get their workout in." I went on to say... "Pretend it is your job...If it's the only hour you can make then it should be your job. Your most important job is staying healthy so you can be around for your family and play with your kids long into the future." Their response? "Damn you, you are right."

Making health a priority is the first step to becoming healthier human beings. With the world we live in, it's very easy to get distracted. It's very easy to have things come up that prevent us from working out. There are only a few things in life that we have control over and one of them is what we prioritize. I believe one of the most important things we have to do in this life is to keep our bodies healthy. We only get one body.

This past couple of weeks has been tumultuous in the CrossFit world and the fitness world. It has been challenging for me personally as I take in the information and make important decisions about our future. The thing that I always come back to is what is most important to me? No matter what the future brings and what direction our gym goes, the important thing will be all of you within our gym family. Our focus will always be your health and your well-being.

Outside forces won't change what we have built and are continuing to build. You have a choice when it comes to your personal health, nobody can make the decision for you to come into the gym every day. Nobody cares more about your own well-being than yourself (I'm a close second. ;)). Make the decision now that tomorrow, you are going to be at the gym. The decision is yours and it will be a decision that will benefit your life well into the future.

Coach Dan

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