Major Works to Unit 15A
 
We are having some major work done on the floor in Unit 15A from Sunday July 30thto Wednesday August 9th. The entire floor is being resurfaced during this time. This will cause some major disruption to our timetable during this period so this email details the adjustments that we are making.
 
Morning and daytime classes will be unchanged except that there will be no 6.30am class. All Open gym during this time will be in Unit 14. For the evening classes we will be increasing the capacity in Unit 15B to 24 athletes starting at 5pm as usual. Each class will have 2 coaches on hand to keep our coach:athlete ratio consistent. Due to space there will likely be more team style workouts but we will still be able to programme a suitable amount of strength work albeit with the increased numbers in mind.

All of the classes are now on the Booking System with he modified timetable so get yourselves booked in as normal!
 
Parking
 
Due to the contractors bringing in heavy machinery there will likely be less parking than usual on Merton Road during the works. The best place to park is on the residential streets around the gym (there are lots of spaces less than 2 mins walk away) or in Co-op where you get one hour free parking. Bike parking should be unaffected.
 
Volunteers
 
If anyone is at a loose end on Sunday July 30th and fancied putting their fitness to good use we would really appreciate some help with moving our equipment out of Unit 15A. We will provide drinks and snacks throughout the day. We will be starting work at 9am but please drop by at anytime during the day if you have a bit of spare time.
 
Unforeseen Circumstances
 
As with any project there are often unforeseen circumstances. Whilst we have tried our best to ensure that the works will be finished on time so we can get back to our usual programme we cannot guarantee this. We will of course inform you all of any delay in the works or any other changes that need to be made to accommodate the contractors. 
Thank you in advance for your patience and understanding during the works. If you have any questions at all please get in touch.

The CrossFit Avon Team

​In CrossFit we always talk about the benefits of functional movements (exercises that mimic what we do in real life) and arguably the most functional of all is running, which is why it will always be a part of our programme. It is arguably unparalleled in it's ability to improve your aerobic capacity and to help to train your body to clear lactate.

​Unfortunately, many of us do not run well, our technique is inefficient and we therefore struggle to maintain a pace during WODs that incorporate running or when doing just a running session. After all, who has been taught to run?

We have organised for Shane Benzie of Running Reborn to take a 4-hour running workshop on Saturday 16th September from 1pm to 5pm.  Shane Benzie is the founder of Running Reborn, a running technique coach and movement specialist. He has many years experience in outdoor fitness having completed many endurance-running events including the Marathon Des Sables.

During his career Shane has focussed on coaching and spent time in the US and the UK studying and qualifying as a running technique coach and movement specialist. He works with clients teaching a running form that concentrates on energy efficiency and reducing the effects of impact on the runner’s body. This running form can be utilised by all runners from elite to complete beginners.
 
He brings with him a unique approach to coaching running technique, concentrating on natural movement and in particular the fascial system which is responsible for posture, proprioception of the foot, elastic recoil and the production of elastic energy in the body. This natural approach is backed up with technology that is also unique to technique analysis, allowing laboratory quality analysis to take place in the natural environment.

The session will incorporate 360 degree video analysis of every participant followed by a detailed analysis of technique and form with drills and progressions to improve followed by a further video analysis session at the end to see what progress you have made.

The cost of the session will be £40 with spaces strictly limited to 12 so that everyone receives enough individual attention during the session.  This is amazing value for money considering individual running coaching with video analysis can often set you back hundreds of pounds! This workshop is a must for anyone who runs in addition to our programme but also for those who simply want to improve their movement efficiency and running technique.

Please bring your £40 to the office to reserve your space!
 
For more info on Shane and his coaching please see https://runningreborncoaching.wordpress.com