Hi Friends!
OCTOBER IS OUR 7th ANNIVERSARY MONTH!
The First Handstand Walk in our Facility
We ran our first official class Monday October 23, 2017 but we ran free workout events for the community leading up to our opening.
We didn’t have AC. We didn’t have heat. 90% of our windows were broken.
But we showed up everyday to get stronger, fitter, and to become the best versions of ourselves!
Over the years we’ve persevered through building construction, training without our rig, the pandemic, new dad life, and more!
Today we enter our 8th year with the same mission that I adopted when I became a fitness professional in 2012:
to help motivate, challenge, and inspire you to become the best versions of yourself through health and fitness!
So for everyone new to our community, welcome! And thank you for trusting me with guiding and programming this chapter of your fitness journey!
THIS WEEK IN THE PROGRAM
We are entering Week 4 of our Fall STRONG Training Cycle. The goal for athletes is to build to heavy sets of 3 on all our major lifts. Athletes who have been training consistently this cycle should aim to get 90%+ of their 1RM for their top set.
New Athletes - focus on building confidence and competence in the movements before going super heavy. Remember to take our New Member Jump Start sessions (offered Mon 7:30pm, Wed 5pm, Sat 11am) to work with our Coaches in a smaller group setting to learn our foundational movements before jumping into CrossFit class!
And remember you can always see our weekly workouts on our Program Archive
COMMUNITY SOCIAL DATE CHANGE
Mark your calendars for Saturday October 26th!
I have to push back our previously planned October 5 date due to an unexpected passing of a family friend.
Stay tuned for details on the 26th but Sinéad and I have already put in for a baby sitter. So 2 oz curl intervals will be in the program.
FREE NUTRITION SERVICES
Did you know all 150 Bay CrossFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!
It’s not about saying “you can’t eat this” or “you must eat that.”
It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here
And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!
FREE INBODY SCAN
You’re also entitled to use our InBody Scanner in the lobby to monitor your body composition! For the most accurate results you should do the scan once every 6-10 weeks BEFORE working out (or on a day that you’re not working out at all) with NO CAFFEINE in your system. The access code for our members is 2013.
THAT’S ALL FOR NOW!
Let’s have another STRONG week!
PS - I’m out of town this week but I’ll be coaching Thursday’s Olympic Lifting 7am & 12pm classes starting October 10th!