Rest/Open Gym/BBFB Info/CF Kids JV

restday Sunday October 11, 2015

Open Gym:9:00-11:00am

CF Kids:JV(6-12 years)12:00-1:00pm


Thanks to all of you who are "liking" the daily web posts on Facebook.  It really is working and we are now reaching 300-400 of you a day which is a great boost.  People have been telling us they are now getting the WOD posts on Facebook to come up on their newsfeed.  This is great news, so please continue so we can expand our reach and share with the area our program.  Your continued support is greatly appreciated.

We will be running our Barbells For Boobs event next Saturday October 17.  This year's theme is "Grace meets a Hero!"  The WOD will be Grace+Rahoi, 30 Clean&Jerks followed by 12 min AMRAP of Box Jumps, Thrusters and Bar over Burpees.   In keeping with Saturday Team WOD tradition we will make this a partner WOD.  We have an official Barbells for Boobs Team page and we would love to build a big team and get lots of donations for the Barbells for Boobs cause. Click here to create your fundraising page and select CrossFit Beverly as your affiliate.  The 2015 CFB Barbells for Boobs T-shirt which will introduce our new design and is at the printer now.  Lululemon has been generous to donate a Fit Session voucher to raffle off at the event. The winner gets a time to come into the Oakbrook store and work with the manager, Melissa, for a tailored shopping experience where they get a top & bottom of their choice.  We will also have a raffle for a pair of Nano's 5.0We really hope we get a lot of support for a great organization.  Our new design will be appearing on future T's, tanks, hoodies and shorts, we are also looking to bring back the trucker hat as we have had a few requests for it.  A $50 donation will include a CFB BBFB T-Shirt and 2 raffle tickets.  If you would like to purchase more raffle tickets they are $5 for 1 or $20 for 5.  You can reserve a t-shirt or pre-purchase raffle tickets if you can not attend, you do not need to be present to win.  For those who are present we will also do a "Split the Pot."  We will begin the first Heat at 9:00 and run heats every 30 minutes.  You can sign up for a heat upon your arrival.  Please arrive at least 45 minutes before your heat to allow for proper warm up.

"Grace Meets a Hero" With a continuous running clock of 16 minutes team of 2 will perform:
30 Clean & Jerks 135/95/70 with a 4 min time cap. (If not finished in 4 min, post total reps completed. If finished rest until 4 min mark)
Then strip barbell to appropriate weight for:
12 Box Jumps 24/20/20 step up
6 Thrusters 95/65/45
6 Bar Facing Burpees *scaling is always available.

I have looked into thumb hole women's hoodies.  I would like to place a custom order so to not have too much inventory.  The cost will be determined by how many we order.  If you are interested in a thumb hole CFB hoodie, please either leave a comment to this thread or email me at

Many of you helped and purchased a 555 Fitness T-Shirt when Grande brought them around last spring. We are looking to continue our support for by purchasing items from their website to help them promote their mission of aiding firefighters in the reduction of of on duty deaths in the fire service. Historically, approximately 50% of firefighter fatalities can be attributed to cardiac related events. One simple way to achieve this goal is to participate in some type of regular exercise. Therefore, workouts are provided, for free, that are geared toward the rigors of the firefighting profession, but can be done by anyone. When easy to follow information is provided, the likelihood that more firefighters will participate increases exponentially. Our "Strength is Our Foundation" fitness equipment grant program is a program which supplies grants to fire companies which include fitness equipment that totals over $3,000 worth of equipment. This mission comes at a cost and through the purchase of t-shirts and other items we help support the mission continues. Shop here and use promo code "Beverly" for free shipping on your order. Code is good through today October 11.

Thursday October 29 we will be having Gold Standard Hydrostatic Testing come to the Box in a big cube truck to offer hydrostatic body fat testing.  The truck will be here from 3-8pm and each session will last 10 minutes.  There is a digital sign up sheet and if we fill it Danny will have the truck come earlier for a longer stay to accommodate everyone.  Click here to sign up for a time slot. Payment is check or cash only at time of service, the cost is $49 and re-tests will be $35.  Hydrostatic testing is the best and most accurate form of testing body fat outside of a controlled lab setting.  10 spots have filled up and they are going fast.  If this interests you do not hesitate and run the risk of not getting in.

We are going to celebrate Halloween with a costume team WOD and brunch Saturday October 31. The theme for the costumes this year will be 80's TV shows. The gym hours will be normal and we will get the WOD started by 10 after a warm up. We will then follow the WOD with festivities of a bloody mary brunch with catering by Chucks Southern Kitchen. $20 contribution covers catering and cocktails.  We look forward to a big turnout and a lot of fun.

On Wednesday November 4 we will not be offering open gym at 6:00, but rather we are going to invite, and she has graciously accepted, Terri McCabe to lead us in a group Pilates class/demonstration.  Terri and I have been talking for some time of the correlations  between Pilates and CrossFit.  A balance of controlled movements (Pilates) paired with powerful movements (CrossFit) builds strength and control through the entire body.  The value of Pilates with CrossFit is the education of breathing techniques, alignment of the body to help develop a strong core and improved balance and coordination.  We really hope everyone considers coming in and trying this program.  Especially our gentlemen who really need help with ROM issues.