Monday, December 28, 2009
Wednesday, December 23, 2009
Snowshoe WOD
You knew it was coming....
The winter workout!
Beth - let me run wild outside - Curry gave it a go today on the snowshoes.
She did AMRAP in 20 MIN of 5 Front Squats/10 knee to elbows/200m snowshoe sprint
Sandra did the same workout sans snowshoes.
For Dec 24 at the 9am workout please be prepared to go outside. We have tons of fresh snow and it is supposed to be mild weather. Come prepared!
Monday, December 21, 2009
flux CrossFit Clothes Are Here
flux CrossFit clothes are here. You can pick up your order starting today at the noon hour class.
Darci and Charity
Update and Holiday Hours
Hello All,
Darci and I want to sincerely thank you for your patience over the past few days while all of us (including Verne) have been tending to some important family matters. As many of you know Darci's grandfather has been in the hospital and things took a turn for the worse this past week while we were away.
Here is the schedule for the holidays:
Thursday, December 24 - 9am
Friday, December 25 - closed
Saturday, December 26 - 1pm
Thursday, December 31 - 7am, 8am, noon, 5pm
Friday, January 1 - closed
Saturday, January 2 - 9am, 10am
flux CrossFit Kids classes will resume on Sunday, January 3 at 1pm.
All other days will continue on as regularly scheduled.
We look forward to seeing you this week!
From all of us here at flux CrossFit, we wish you a happy, safe, and active holiday!
Darci and Charity
Thursday, December 17, 2009
Latest schedule updates
The schedule is as follows:
Friday Dec 18th: 6-7 AM
Saturday Dec 19th: cancelled
Sunday Dec 20th: 1-3 PM
There may be classes on Saturday, the blog will be updated if there are.
Wednesday, December 16, 2009
UPDATED SCHEDULE
There will be a change to the schedule for the rest of the week (Dec 17-Dec 20).
ALL classes are cancelled for Thursday December 17th.
Schedule for Friday December 18th:
- 6 AM
- 7 AM
- the rest of the day is cancelled until further notice. The blog will be updated if more classes are added.
Also stay tuned for the weekend schedule.
Sorry for the inconvenience.
Saturday, December 12, 2009
Hours for Dec 14 to 21st
As most of you know, we are off to Mexico for a much needed vacation. Coach Brendan and Coach Verne will be taking over the classes next week.
We did our best to cover all of the classes but unfortunately we did have to cancel a few. Here is the schedule for next week.
Dec 13, 1-3pm
Dec 14, 6-9am
Dec 15 6-8am 12 noon and 4:30-7:00pm
Dec 16 6-9am 12 noon and 5-6pm (active stretching class with Fran)
Dec 17 4:30-7pm
Dec 18 6-9am 12 noon and 4:30-7pm
Dec 19 9-11am
Dec 20 1-3pm
Wednesday, December 9, 2009
Reminder - Stretching class Thursday at 7pm
Come out to stretch on Thursday night. Without flexibility, your squat and deadlift and kips and handstands and presses are all COMPROMISED.
You get the idea.
And take the stretching seriously.
Stretching requires concentration - Just as much as handstands or overhead squats.
Tuesday, December 8, 2009
Charity's Birthday Party
We are going to have a birthday celebration for Charity this Friday at 7pm. There will be food and wine and cake. All are welcome! We are going to have this celebration in our house rather than the garage.
Monday, December 7, 2009
Thinking about the press with Coach Starrett
Check out this great explanation of the involvement of the abdominal muscles in pressing movements. How many of you have experienced back pain after heavy presses? Coach Starrett explains that midline stabilization breaks down when the athlete fails to drive the ribcage down, resulting in an over-extension of the spine. Do not let your ribcage fly away during the press. You are not a bird in flight!
You must anchor the ribcage by driving it down towards the floor.
Thursday, December 3, 2009
March 27 and 28 - Sectional Qualifiers
The Sectional Qualifiers for the CrossFit Games will be held March 27 and 28 in Edmonton at CrossFit Edmonton. The CrossFit qualifiers are open to all levels.
Who is going to join me?
thrusters/cleans/burpees
Cindy attacked the workout today.
Caitie pushed through today's workout with serious speed.
The clean comes very naturally to Neil. He does a great job of maintaining a vertical relationship to the bar. Charity and Ariane off to Olympic Lifting Cert
Good luck to Ariane and Charity in San Diego at the Olympic Lifting Cert with Coach Burgener.
flux CrossFit Gift Certificates
Here's a swell idea! Flux CrossFit Gift Certificates for Christmas!
You all have friends and family that are curious about flux but too scared or intimidated to give flux a try. A gift certificate would be great encouragement.
Tuesday, December 1, 2009
Robb Wolf podcast
I urge you to listen to these podcasts from Robb Wolf on nutrition and performance and general health. They are not too long and you can listen to them while you are making supper.
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