Now that 'Summer' is upon us what better way is there to spend your mornings or evenings than with us smashing the WODs and enjoying life?!? With the longer days we have had the doors open more often and the sunlight pouring in. As usual there is a lot going on around the gym so please take the time to read the newsletter to stay up to date on all that is happening.
- Big Box WOD
- New T-Shirts
- Training Diaries
- Mobility Classes
- One and All Games
- Raising the Bar
- Late Cancelling and Booking
- Beginners' Courses
- Physio Pete Jowsey
Big Box WOD
The next Big Box WOD will be on Friday July 15th (this is a slight alteration to the previously advertised date).
The evening will also include our Summer BBQ and American Supper. If you have a friend who might be interested in CrossFit why not bring them along to join in?
For those who are new to us the Big Box WOD is an all abilities fun team competition that we run every month or two. All you need to do is turn up and we will take care of the rest, including organising the teams. There will be 3 WODs followed by a final for the top 3 teams.
When we have finished working out the important part of the evening can begin……..EATING! We will be firing up the BBQ for an American Supper. Please bring along some food to share, this could include Meat for the BBQ, Bread Rolls, Salad and something to drink!
We have new CrossFit Avon t-shirts!
Renegade Box are supplying us with new t-shirts and ¾ sleeve Baseball Tops in a brand new design in a variety of styles and colours. We will be taking orders through the Online Store before placing an order with Renegade Box so you have until Sunday July 17th to place your order. Simply log in to your MindBody account on a computer, head to the online store and make your selection from the ‘Products’ category. We will have some t-shirts available in the office for you to assess sizing.
Men's and Women's T-shirts - £20
Unisex Baseball Tops - £25
Combo Offer: 1 T-Shirt and 1 Baseball Top - £40. Simply use promo code ‘COMBO’ at checkout to redeem the offer.
As a training methodology CrossFit is so successful not only because of the constantly varied nature of the workouts and the community that grows around a box but also because everything you do is measurable, observable and repeatable. This means you can track your progress over time to observe how your work capacity improves.
Recording your results is a crucial part of your fitness journey. For most of us our results can inform our choice of scaling for a particular WOD or can give us a target to beat on a WOD we have done before. For those taking their fitness more seriously they offer an insight into strengths and weaknesses and therefore things to work on. Plus, we all love looking back and seeing how far we have come!
We would strongly encourage you to get a training diary of some description, we sell CrossFit Avon journals in the office for £10 which are great as they have specific sections for benchmark WODs, Weightlifting and Gymnastic Results and other useful info.
Fettle – Get a FREE Fitness Wearable!
Lots of you have already signed up to Fettle, our active rewards partner. If you haven’t, why not? Most of our coaches and many of our athletes have been enjoying FREE coffees from Starbucks, FREE cinema tickets and FREE iTunes vouchers every week after recording their exercise on their FREE fitness wearables!
So, what’s the deal?
Once you have signed up (at no cost to you), your benefits will include:
• Garmin Forerunner 225 or Polar A360 activity tracker
• Family Cinema Tickets Every Week
• Starbucks Coffee
• 50% off Trainers from Sweatshop
• Up to 50% off a new bike from Evans Bikes
• Up to 75% discounts on a relaxing spa days
• Up To 40% off British Airways Flights
• Up To 50% off Eurostar to Disneyland Paris, Brussels or Lille
• Life, critical illness, serious illness & income protection cover*
*Range of cover will depend on individual circumstances
As a member of CrossFit Avon your monthly insurance premiums will be 100% covered and you can earn the rewards simply by staying active.
To qualify you need to do a minimum of:
2 x 30 mins exercise per week with your min with heart rate above 60%
Or 1 x 30 mins exercise per week with your min with heart rate above 70%
Or walk 12,500 steps in one day.
As you’re already training hard you’ll achieve these targets easily.
To get the ball rolling click the link, fill in your details and the guys at Fettle will get straight back to you.
If you would like to know more please talk to Cathie or Jon or one of our members who is currently a part of the scheme.
The Mobility WODs for July are in the booking system and have been scheduled for Monday 4th July and Monday 18th July, both at 7.30pm. Get yourselves booked in early as they tend to fill up!
One and All Games
Well done to everyone who travelled down to Cornwall to compete in the One and All Games 2016. It was a great weekend with lots of fun WODs including tyre flips, log lunges and a team version of the infamous workout Murph! As usual CrossFit Avon was well represented with 5 teams in the mix!
Raising the Bar
This year’s Raising the Bar Masters competition was a serious one for CrossFit Avon with 5 of our Masters Athletes competing. Coaches Cathie Smith, Caz Mundy and Maureen Lambe were joined by Catherine Allen and Jennine Phillips for the weekend competition held at Reebok CrossFit 3D in Manchester. Everyone performed brilliantly and did the gym proud!
Caz Mundy – 3rd (40 – 44)
Cathie Smith – 3rd (45 – 49)
Maureen Lambe – 6th (45 – 49)
Jennine Phillips – 8th (50 – 54)
Catherine Allen – 10th (40 – 44)
Late Cancelling and Booking
Whilst it has been great having so many busy classes and a great buzz around the gym we are still having some issues with late cancelling. There are often fully booked classes with wait lists that end up only being half full. Please only book in to a class if you are sure you will be attending and please cancel as early as possible if you find that you won’t be able to make one of your classes.
If you add yourself to a waitlist please remember that it will only actively add you if someone cancels MORE than 24 hours in advance. Within 24 hours of a class if you see a space simply add yourself in. It is often worth checking just before a class as a space often opens up that you can jump in to!
The next Beginners’ course is Saturday 2nd July from 10am – 12pm. If you have any family, friends or colleagues who you think might enjoy CrossFit why not refer them. They get a half price first month and you can get one month at half price when they continue their membership with us as a referral reward!
Our new, monthly Beginners’ weightlifting course has proved popular with lots of people learning the sport of Olympic Weightlifting. Not only will learning these lifts improve your athletic performance, the high skill demand and focus on technique will benefit your movement in the WOD classes. If you have completed the course try and come to our Olympic Weightlifting classes regularly. If you would like to do the course, the next scheduled sessions are on 19th and 21st July at 7.30pm. Get booked in early as spaces fill up fast!
Physiotherapy – Pete Jowsey
Pete Jowsey Physiotherapy & Acupuncture is a Bristol-based physiotherapy practice offering 20 years of clinical expertise in physiotherapy treatment and rehabilitation. Pete delivers clinical excellence in the assessment, treatment & rehabilitation of musculoskeletal pain, from sports injuries to longstanding & complex problems.
We have developed a relationship with Pete where he can provide us with details of your injury and the treatment he has provided so that our coaches can specifically tailor our sessions to allow you to continue to train in a safe way and hopefully promote the rehabilitation of your injury.
If you are suffering with an injury please have a look at his website: www.pjphysio.co.uk or pick up a business card from the office to get in touch with him.
As always please let one of the coaches know if you have any feedback, good or bad, on anything we do here at CrossFit Avon. With the CrossFit Games just around the corner ee're looking forward to an exciting summer of CrossFit!
The CrossFit Avon Team