Sunday, July 22, 2018
The railroad tracks next to the Box will be CLOSED this week starting tomorrow, Monday for repairs. That means no access to the Box from the east on 111th.
While I expect Kedzie will be terribly busy from the north going southbound and everyone will use Whipple as their alternate, I recommend using 115th St and coming north up Kedzie. Turn onto 113th St and go to Sacramento. Sacramento will put you on the west side of the tracks where you will have access to 111th.
We know the programming has been rough on your bodies the past few weeks. And we as staff are very proud of how everyone is handling the loads. However, we can't stress enough the importance of mobility and active recovery. The attendance on Wednesday's is quite low and all of us can benefit from 30 minutes of dedicated mobility/stretching. We would really like to see more of you for a mobility active recovery Wednesday to mash out those sore muscles.
Due to lack of attendance, we will discontinue our JV program the remainder of the summer. We will announce fall hours as we get closer to the school year.
CrossFit Kids Summer Hours:
- JV (6-12 years): CANCELED
- Varsity (13-17 years):2:00-3: 00 pm Tuesday, Wednesday, Thursday.
CFB Annual Pool party:
Beetle and Angie’s house August 11, 2:00pm-August 12 early am. More details to come, but I’d save the date as it’s the best event of the year.
There is a sign up sheet on the front desk so we can give the caterer a potential head count.
UPDATE!! Topic: Posting an "Rx" score to SugarWOD.
To perform a workout "Rx" in any programmed WOD ALL movements of the workout must be completed according to the movement standards. If any movement in the WOD is altered, modified or scaled, your workout post is "Scaled." This includes the simplest movements such as depth of hips below knees in an air squat, opening hips in a Box Jump, or squatting to start a wall ball and full depth on every rep thereafter. The standard requirements are not a punishment nor are we as a staff calling you out. The standards are the basis which everyone is abiding to the same range of motion thus giving us a basis of how everyone performs any given WOD.
We have seen a lot of posts lately where people click "Rx" but then in the notes explain their scaling/modification of the WOD. If you have to explain, it's not Rx. In the SugarWOD app there is an option for scaled to the right of Rx.
We use SugarWOD to collect the data of all the workouts. We want to see if times/scores are falling within our Bell Curve. We want to see what/who of CFB athletes are scaling or Rxing. Accurate data allows us to program according to the population's abilities and continue to progress the program. It also let's us as owners and programmers help you achieve goals based on loads and movements. Thanks for understanding.
We would love to get positive "Athlete Testimonials" to post on the new CFB web page. We want to share our community with the neighborhood and surrounding areas and your testimonials are so important in giving people confidence to come through our doors. If you have some free time and have good things to say about your CFB experience, please jot it down. We would love to share it. Thanks in advance.
PARENTS: Please, please keep an eye on your children if you bring them to the box. We understand sitting in the lobby is no fun for them, but this is a safety issue. Barbells come down hard from overhead and cannot be stopped even if a child runs out onto the floor. The staff is not responsible for keeping your children in the lobby area and should not have to police them.