October 31st, 2014

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Alright guys, grand opening is tomorrow! 11am-1pm. We will be running wods every half hour or so! So come and get your sweat on! 
Reevolve and Oakley unfortunately are unable to make it tomorrow. 
See you guys tomorrow

tuesday 

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tuesday 
strength 
EMOM 10
3 hang cleans 
3 front squats @165/105

wod
AMRAP 10
10 pull ups
10 ohs squarts @65/45


monday

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Hey guys,

Just another update as we get closer to the move!  

1)      We would like to welcome Nathania Bron to the CrossFit Select team! She will be coaching the 6:15am class on Wednesdays starting the first week of November. So be sure to check her out!

2)      Basic vs Regular WOD classes:

          Basic classes will break down all movements and lifts in detail

          WOD classes will move at a faster pace, no basic instruction on lifts

          All members welcome!          

3)      New tiered programming: 

We are excited to take our classes to the next level! We will be offering 3 levels of programming:

          Competitive

          Regular

          Recreational  

You will have the option to select which route you would like to take during the class. If you are thinking of getting into competing, then you will be able to take your training to the next level with more challenging versions of the daily WOD. If you find the current classes challenging, then the regular version is for you. Finally, if you’re coming out of the basic class and are still building up your endurance, then the recreational version is for you. With that being said, there will be some days where one WOD fits all!

4)      Open gym

Open gym times will be as followed: 3pm-4:30pm and 7:30-9pm (Monday- Thursday) Friday 3pm- 6pm. Sunday 12pm-1pm

5)      Cubbies: 

Moving forward to our new location we will be offering cubby spots on a daily use only. There is not enough room for everyone to store their gym gear and equipment. So to be fair to everyone, daily use only will be permitted.

 

6)      Front desk:

We ask that no one use the front desk at our new location. It will be blocked off accordingly. Parents, please make sure children stay clear of this area. It is for the safety of the children and the equipment that no one is permitted behind the desk.

 

 Thank you. Countdown is on .. only 6 days ‘til opening!


friday

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Emom 15 
Min1 
12/10 cal row
Min 2 
15 wall balls
Min 3 
30 double unders 

Wod
30 clean and jerks 








Moving details-

We will be closed Thursday, October 30th and Friday, October 31st to move all mats and weights over to the new location. ALL HELP IS WANTED!! We will be meeting at the current gym location at 9:00am Thursday to get the move started, so come out and we’ll make it into a workout!! Sorry, no scheduled classes or open gym on these days.

HALLOWEEN
As mentioned in our earlier posts, we will be CLOSED for the move on Thursday and Friday of next week (Oct. 30 & 31) but that doesn’t mean we don’t get to celebrate HALLOWEEN! 

Our BIG HALLOWEEN bash will be on WEDNESDAY, OCTOBER 29th at CrossFit Select. All day long! So dress up: zombie, princess, cowboy, luke skywalker, buzz lightyear…what ever your heart desires. 

Dress up and come out for class! We shall WOD in our costumes! Bring on the fun 

October 24th, 2014

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Strength 
5×2 overhead squats (increase load)

Wod 
10-8-6-4-2
Squat snatches @95/65
C2b pull ups 

October 22nd, 2014

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Hey guys,

 We are very excited to be moving to our new home at 2446 Cawthra Road, building 1, unit 6/7! Below is some information on the move and upcoming class and schedule changes.

Moving details-

We will be closed Thursday, October 30th and Friday, October 31st to move all mats and weights over to the new location. ALL HELP IS WANTED!! We will be meeting at the current gym location at 9:00am Thursday to get the move started, so come out and we’ll make it into a workout!! Sorry, no scheduled classes or open gym on these days.

Open house-

Open house BBQ on November 1st from 11:00am- 1:00pm. This event is for everyone! Come check out your new gym and bring a friend! Also bring your workout gear! We will gather groups of people and run a couple of workouts. (more details to follow)

Basics classes-

 With this move we would like to announce our new Basic classes! These classes will be running at 7:30am and 7:30pm on Monday, Tuesday, and Thursday, and Saturday at 8:00am. Our Basic CrossFit classes teach the essential skills, and beginner Olympic and Power lifting movements in a small group setting. These classes will be the stepping stones for all new members. All current members are welcome to join the Basics class to refresh any lifts or skills.

 Class and gym schedule changes-

•         No open gym from 8:00am-9:30am. The gym will close at 8:30am-9:30am after the early am class Monday, Tuesday and Thursday. (closed at 7:30 amWednesday and Friday) and reopen for the 9:30am class each morning.
•         A new 30-person class Friday at 6:00pm!
•         All other class sizes will be increased to 20 people on a trial base.
o   We want everyone to be able to attend classes when they want. Just a reminder: with larger classes we ask that you are respectful to others in your class and to the trainer. Please do not try to talk over anyone while instructions are being given. There is always something to learn for yourself. Also a newer member might miss something important.
•         Open gym at 7:30pm-9:00pm will continue on Monday, Tuesday, and Thursday on the opposite side of the gym. This will be on a trial basis as well. We want to make sure instruction can be heard during the class.

Parking-

 There is plenty of parking available at the front of the building, with entry to the gym via the walkway. Parking is permitted at the back of the building for trainers and those with small children only.
 
Thank you to everyone for your patience during the move. Let me know if you have any questions or concerns.

wednesday

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Wednesday 
Strength
4×4(each leg)
Step ups ( use kettle bell/ dumbbells)

Wod
200m run
7 burpees 
1 wall walk 
7 rds 

tuesday

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Tuesday 

Strength 
3×6
Hang clean. Increase load 

Wod
30-20-10
Pull ups
Push ups 
Thrusters @45/35