Hello and welcome to the CrossFit Avon March newsletter. It has been a busy few weeks with the CrossFit Open well underway (see below) and lots of new members getting started with their training. It really feels like we are moving out of winter now as the days start to lengthen and the temperature slowly climbs, there is even some daylight during the 6am class! We have a lot going on around the box in the next few weeks including two upcoming workshops and the finale of the CrossFit Open so read on to find out all about it!
Running Workshop - Handstand Workshop - New Class Times - Coaching Announcements - The CrossFit Games Open - Athlete of the Month - Parking - Massage - Mobility WOD - Beginners Olympic Weightlifting - Facebook Community - Big Box WOD - Teens Classes - Over 55s Classes
Running Workshop
Saturday April 1st 1 – 5pm. £40 to the office asap to reserve your space!
This will be the second running workshop we have held at CrossFit Avon with Shane Benzie, an international running coach and movement specialist. The first was a great success with participants blown away by Shane’s knowledge and coaching. This is a not to be missed opportunity to learn from one of the best coaches in the running world. Please have a look at our blog post for more information.
Tracy says:
"Brilliant workshop for anyone who wants to improve their running knowledge, technique or speed. Video analysis enables you to see where you can improve on the fundamentals, and watching other participants videos is extremely helpful in terms of reinforcing the message. Shane is VERY knowledgeable and the pace of the session is spot on. Worth 4 hours of anyones time."
Diain says: (speaking last month)
"The last few days I have been running 90km, with another 60 over the next two. I am completely injury free for the first time ever, despite running with 10kg packs for whole time. I attribute this directly to the workshop with Shane."
Saturday April 1st 1 – 5pm. £40 to the office asap to reserve your space!
This will be the second running workshop we have held at CrossFit Avon with Shane Benzie, an international running coach and movement specialist. The first was a great success with participants blown away by Shane’s knowledge and coaching. This is a not to be missed opportunity to learn from one of the best coaches in the running world. Please have a look at our blog post for more information.
Tracy says:
"Brilliant workshop for anyone who wants to improve their running knowledge, technique or speed. Video analysis enables you to see where you can improve on the fundamentals, and watching other participants videos is extremely helpful in terms of reinforcing the message. Shane is VERY knowledgeable and the pace of the session is spot on. Worth 4 hours of anyones time."
Diain says: (speaking last month)
"The last few days I have been running 90km, with another 60 over the next two. I am completely injury free for the first time ever, despite running with 10kg packs for whole time. I attribute this directly to the workshop with Shane."
Handstand Workshop
Sunday March 26th from 10 – 11.30am, £15. Get your money to the office asap to reserve your space!
After two successful workshops last year Gabby Parker of Bristol Handstands is coming back to take another Handstand Workshop. She is an international circus performer with a wealth of experience in teaching handstands. Please see our blog post for more information on the workshop.
Sunday March 26th from 10 – 11.30am, £15. Get your money to the office asap to reserve your space!
After two successful workshops last year Gabby Parker of Bristol Handstands is coming back to take another Handstand Workshop. She is an international circus performer with a wealth of experience in teaching handstands. Please see our blog post for more information on the workshop.
New Class Times
We have continued to expand our class times by adding a 6am and a 4.30pm class every day of the week! Please continue to be conscientious in your booking practices by only booking in to classes you definitely plan on attending. There are still often times when a fully booked class only has 7 or 8 people attending.
We have continued to expand our class times by adding a 6am and a 4.30pm class every day of the week! Please continue to be conscientious in your booking practices by only booking in to classes you definitely plan on attending. There are still often times when a fully booked class only has 7 or 8 people attending.
Coaching Announcements
Tom Heath
We sadly say farewell to Tom Heath from the coaching team this month. Tom has been a coach here for over 3 years and has participated in many competitions with the CrossFit Avon team. We would like to wish him well and to thank him for all the hard work over the years. He will be missed.
Luis Sa
Luis is taking a break from coaching at Avon as he is moving to Angola to coach at CrossFit Maculusso for a few months. We would like to wish him well on his travels, we’re sure he will have a great experience out in Africa.
Tom Heath
We sadly say farewell to Tom Heath from the coaching team this month. Tom has been a coach here for over 3 years and has participated in many competitions with the CrossFit Avon team. We would like to wish him well and to thank him for all the hard work over the years. He will be missed.
Luis Sa
Luis is taking a break from coaching at Avon as he is moving to Angola to coach at CrossFit Maculusso for a few months. We would like to wish him well on his travels, we’re sure he will have a great experience out in Africa.
The CrossFit Games Open
The CrossFit Open is well underway! Our athletes have been smashing their way through the Open workouts on Friday nights and we have seen some very impressive performances so far. After a gruelling first workout of DB Snatches and Burpee Box Jump Overs which saw Sam Perkins take the top spot the next workout brought with it the small matter of Bar Muscle Ups! There were many who got their first ever Bar Muscle Ups (and Pull Ups in the Scaled Workout) but it was Adam Wookey who took the win with a very impressive performance. Things got technical in 17.3 which was an increasing ladder of C2B Pull Ups and Snatches. Adam Wookey and Coach Raf tied for reps but Adam had the better tie-break time meaning he took top spot again. Have a look at the CrossFit Avon leaderboard to see how everyone is doing and check out the CrossFit Games site to learn more about the quest to crown the fittest person on the earth.
If you fancy cheering on our athletes as they take on the remaining workouts why not pop in for a bit this Friday (17th) and next Friday (24th) night from 7pm. We have had a great atmosphere so far and it really helps everyone get through the workouts!
Athlete of the Month
The CrossFit Open is well underway! Our athletes have been smashing their way through the Open workouts on Friday nights and we have seen some very impressive performances so far. After a gruelling first workout of DB Snatches and Burpee Box Jump Overs which saw Sam Perkins take the top spot the next workout brought with it the small matter of Bar Muscle Ups! There were many who got their first ever Bar Muscle Ups (and Pull Ups in the Scaled Workout) but it was Adam Wookey who took the win with a very impressive performance. Things got technical in 17.3 which was an increasing ladder of C2B Pull Ups and Snatches. Adam Wookey and Coach Raf tied for reps but Adam had the better tie-break time meaning he took top spot again. Have a look at the CrossFit Avon leaderboard to see how everyone is doing and check out the CrossFit Games site to learn more about the quest to crown the fittest person on the earth.
If you fancy cheering on our athletes as they take on the remaining workouts why not pop in for a bit this Friday (17th) and next Friday (24th) night from 7pm. We have had a great atmosphere so far and it really helps everyone get through the workouts!
Athlete of the Month
Parking
Unfortunately, parking on Merton Road is very difficult at times. We have the first two marked spaces in the alley to the side of Unit 15A and there are occasionally spaces elsewhere on the road. Please be considerate when parking, try not to block the bike racks or our main doors or other businesses. Outside of commuting times Gloucester Road has lots of spaces and at other times the residential streets the other side of Gloucester Road from the gym has unrestricted parking and is only a couple of minutes walk away!
Unfortunately, parking on Merton Road is very difficult at times. We have the first two marked spaces in the alley to the side of Unit 15A and there are occasionally spaces elsewhere on the road. Please be considerate when parking, try not to block the bike racks or our main doors or other businesses. Outside of commuting times Gloucester Road has lots of spaces and at other times the residential streets the other side of Gloucester Road from the gym has unrestricted parking and is only a couple of minutes walk away!
Massage
Feeling tight and sore from all your hard work in the gym? Why not book a Sports Massage session with Lizzie in our Treatment Room? She does both half hour and hour-long sessions. To book get in touch with Lizzie on 07976 761407 or by email at lizziesims@hotmail.co.uk.
Feeling tight and sore from all your hard work in the gym? Why not book a Sports Massage session with Lizzie in our Treatment Room? She does both half hour and hour-long sessions. To book get in touch with Lizzie on 07976 761407 or by email at lizziesims@hotmail.co.uk.
Mobility WOD
The next Yin Yoga style Mobility WOD will be on Monday 20th March at 7.30pm in Unit 14. Lots of stretching to be done!
The next Yin Yoga style Mobility WOD will be on Monday 20th March at 7.30pm in Unit 14. Lots of stretching to be done!
Beginners Olympic Weightlifting
Our next Beginners’ Olympic Weightlifting Classes will be on Tuesday March 21st(Snatch) and Thursday March 23rd (Clean & Jerk).
To attend you need to have achieved Level 1 Weightlifting on our Athletic Levels and have good mobility in the Overhead Squat and Front Squat.
Our next Beginners’ Olympic Weightlifting Classes will be on Tuesday March 21st(Snatch) and Thursday March 23rd (Clean & Jerk).
To attend you need to have achieved Level 1 Weightlifting on our Athletic Levels and have good mobility in the Overhead Squat and Front Squat.
Facebook Community Group
If you haven’t done so already join our CrossFit Avon Community Group on Facebook to keep up to date with all the latest news, info and gossip around the gym!
If you haven’t done so already join our CrossFit Avon Community Group on Facebook to keep up to date with all the latest news, info and gossip around the gym!
Big Box WOD
The next Big Box WOD will be on Friday April 7th from 6.30 – 8.30pm. Get yourselves booked in for a fun evening of team WODs!
For those not in the know our Big Box WODs are a fun, all inclusive, team competition evening consisting of 3 workouts to crown the Big Box WOD champions! All you have to do is turn up and we will take care of the rest including organising the teams, recording the scores and announcing the winners! The workouts are designed to be suitable for all abilities but the emphasis is on having fun and meeting some new people from the box.
The last Big Box WOD was a great evening with a fantastic atmosphere around the gym. Well done to Keith, Ellie, Luis and Tom for standing on the top of the podium at the end but thank you to everyone who made it such a good evening.
The next Big Box WOD will be on Friday April 7th from 6.30 – 8.30pm. Get yourselves booked in for a fun evening of team WODs!
For those not in the know our Big Box WODs are a fun, all inclusive, team competition evening consisting of 3 workouts to crown the Big Box WOD champions! All you have to do is turn up and we will take care of the rest including organising the teams, recording the scores and announcing the winners! The workouts are designed to be suitable for all abilities but the emphasis is on having fun and meeting some new people from the box.
The last Big Box WOD was a great evening with a fantastic atmosphere around the gym. Well done to Keith, Ellie, Luis and Tom for standing on the top of the podium at the end but thank you to everyone who made it such a good evening.
Teens Class
Did you know we run a CrossFit Teens class on Wednesday’s at 4.45pm? This is suitable for all abilities where we encourage our athletes to learn good technique and have fun with their fitness. Get in touch with Cathie if you know of anyone who might be interested.
Over 55s Class
We run two classes per week for anyone over the age of 55 who prefers to train with other like minded people in their own class with programming specifically tailored to help maintain strength, mobility and work capacity in the more elderly athlete. The classes are on Tuesday and Thursday at 1.30pm so are suitable for those who are retired or have more time on their hands. If you know of anyone who might be interested please get in touch with Cathie.
We hope you are all enjoying your training and making the most of everything we have to offer. As ever, if you have any questions or suggestions please do not hesitate to get in touch with us or simply talk to your coach.
Keep WODing!
The CrossFit Avon Team
Did you know we run a CrossFit Teens class on Wednesday’s at 4.45pm? This is suitable for all abilities where we encourage our athletes to learn good technique and have fun with their fitness. Get in touch with Cathie if you know of anyone who might be interested.
Over 55s Class
We run two classes per week for anyone over the age of 55 who prefers to train with other like minded people in their own class with programming specifically tailored to help maintain strength, mobility and work capacity in the more elderly athlete. The classes are on Tuesday and Thursday at 1.30pm so are suitable for those who are retired or have more time on their hands. If you know of anyone who might be interested please get in touch with Cathie.
We hope you are all enjoying your training and making the most of everything we have to offer. As ever, if you have any questions or suggestions please do not hesitate to get in touch with us or simply talk to your coach.
Keep WODing!
The CrossFit Avon Team
