CrossFit Kids & More Space!

Greetings!

CrossFit Beloit has 2 very exciting new announcements for everyone.  First, we will be filling in the space that the cubbies are currently in with cement, to give us additional space for our classes!  This will not only free up some more spots for classes, but will create a more open space for our awesome members to exercise in, and for our new program that will be starting March 1st... CrossFit Kids!

Starting on Thursday, February 4th we will be moving the cubbies and all of the belongings to the offices near the restroom.  The offices will now be our "changing" rooms and we will store the shoes and cubbies in those areas.  If you want to move any personal belongings on your own, do so before this Thursday, or we will move them into the offices for you.  Friday, February 5th we will not be having 6:30pm class to get the area ready for the cement.  Saturday, the 6th we will also not have morning class to work on the area.  If you are wanting to help or have a wheelbarrow, talk to Scott this week on details!  As always, if you have questions, see a coach.   

We have been working on plans to start our CrossFit Kids program and we now have an official start date. The first ever CrossFit Beloit Kids program will be March 1, 2016 at 6:30 pm. We are going to offer the families of current member’s first chance to register. We will eventually have three different age groups: Oscars (3-7yrs old), Kids Rock (5-14yrs old), Teens (12-18) but we will start with the ‘Kids Rock’ age group. Please reply to Mike Morley at mkmor@charter.net or 815-703-3429 (text or phone) to reserve one of the 8 spots available.

Pertinent Facts:
1.    Class Times: Tuesday 6:30-7:15pm / Thursday 3:45-4:30pm / Saturday 10:00-10:45am
2.   Cost: $50 Punch Cards that are good for 10 classes
3.   Class Size: 8 max (starting out)
4.   Location: Our Box (outside when the weather allows)
5.   Equipment: Gym shoes, athletic clothes and a water bottle with their name on it.
6.   Objective: Having FUN while learning to move properly in a safe environment.
7.    Growth: We will be adding the other age groups and more class times when we get the program established and running efficiently.

Thanks and please let the kids know that this is going to be fun!

CFB @ The Festivus Games

What a great day at the Festivus Games hosted at CrossFit 608!  A huge congratulations to everyone competing especially Mary, Jenny, Taylor, Nancy, Lindsay, and Colleen who all were first timers.  Impressive to see how well everyone preformed in the spotlight.  The biggest takeaway was how strong and proficient CFB is compared to the rest of the field.  Watching the deadlift workout I was smiling as the CFB athletes started with larger loads and moved better than the rest.  Also as a group we dominated the squats which is no surprise since we squat all the time.  

Big performances from Aaron on the pull-up/wall walk workout showing why he is the body weight ninja, Jamie coming in with a 2nd place on the back squats with a stacked field of big guys.  Meghan got a 2nd on the max cal row, and Melissa had two 1st place finishes to go on and take 2nd overall.  In the novice group Colleen and Jenny both got to show off their cardio with 2nd place finishes on the lunge and row workouts respectively and Lindsay just plan dominated with 1st overall.  Our masters ladies were no excpetion either as they walked away with a 2nd and 3rd overall in a division of exceptional masters women.  And our man Tim came away with a 2nd overall competing against the likes of Jack LaLanne from his prime.  

Awesome job, I was so proud of my gym and excited to get back to training for the next time we get to compete.  Also a big shout out to CrossFit 608 for hosting a well run event!

Tribute Workout "Kathy, Captian Courage"

Please join us tomorrow for a tribute workout in honor of my aunt Kathy Rosheisen, unfortunately for Kathy and too many of our friends, family, and gym members have or are dealing with cancer.  CrossFit Beloit along with CrossFit Leverage and CrossFit Aftermath will be performing a workout in her honor and I would appreciate it if you would come dress in dark blue which is the color for colon cancer awareness.  

Below is a little bit about my aunt Kathy and details of the workout from her home gym:

"The workout of the day will be a Hero Wod. We will be doing this workout to honor our Friend and Hero, Kathy Rosheisen. This workout consists of some of Kathy's favorite movements, and in true Kathy fashion will be a long hard workout.

The buy in of 1 rep of Overhead Squat is in honor of the CrossFit Open Workout 14.2 where Kathy spent the entire time working to get 1 legit rep of one of her LEAST favorite movements!. The buy out of a Max Effort Plank hold, well because I don't know many people who could beat Kathy in a Plank challenge.

As ALWAYS, this workout can be scaled to accommodate absolutely ANY ability level. The majority of you will not be doing the workout as written below, but will be doing a scaled down version of this.

Kathy "Captain Courage"

Buy-in:
1 Overhead Squat (95/65)

then

400 meter Run
10 Strict Pull-ups
20 Push-ups
30 KB Swings (55/35)
40 Sit-ups
50 Hang Power Cleans (95/65)
40 Sit-ups
30 KB Swings (55/35)
20 Push-ups
10 Strict Pull-ups
400 meter Run

Cash out:
Max Effort Plank Hold

*time of your plank hold will be deducted from your wod time."

Totally 80's Crippler and After Party

This Saturday June 13th is the Totally 80's Crippler, please meet at the gym at 7 am and we will caravan down to CrossFit Roscoe.  If you would like to meet us there check in is from 7 - 8 am.  The comp is suppose to be finished around 4.  It is a full day so please plan on bring a cooler full of food to feed the machine, a chair as there will be down time, and a tent for some shade.  

After we dominate the competition and collect our metals, CFB will be hosting an after party. All are welcome to the party, make sure to bring your bathing suits and your appetite.  CFB will provide burgers and brats.  If you would like to bring a side dish it would be appreciated.  The pool party is located at 1820 Cranston Rd and will begin around 5.  Please park across the street at the school.

When Will It Be Summer?

The open is in full swing and I am stoked to see 35 CFB participants!  For the 1st timers remember this is for fun and a way to see where you stack up compared to your peers.  The open also gets us a bit out of the comfort zone and test what we are really made of, and possibly, push you to first time accomplishments.  Last year my dear mother Peggy (aka The Pequine) got her 1st double under plus a lot more!  Who is gonna do something big this year?!

The main reason for this post is the summer...when will it ever get here???  If you are like me you have already started to fill your calendar with things to do in the lovely heat, to cap off your summer I would like you to join me for the Spartan Race August 15th.   This is an 8 mile obstacle run in the mud and sun (hopefully no poison ivy).  A group of CFBers did this race in 2013 and it was epic, minus the poison ivy.  If you have done a race in the past with us you know that we go there in style via a charter bus with couches, flat screens (for Team America), and plenty of cooler space for some well deserved refreshments after the race (see photo).  

To sign up please click on the link below and follow the steps listed:

Spartan Race Sign Up

1. Register for the afternoon heat 11:15am - 4:00pm.
2. Set-up an account with ChronoTrack.
3. Select the Afternoon heat 11:15am - 4:00pm.
4. Input your information and confirm.
5. Sign waiver.
6. Join Existing Team "CrossFit Beloit".
7. Input your address.
8. Input your next of kin should you die.
9. Select your start time of 11:15am - 12:45pm.
10. Select the additional insurance.  A must apparently.
11. Select if you want to get any spectator tickets and/or some cheesy metal (don't do it).
12. Select your shirt size (get the schmedium to show of your guns).
13. Share with all your twitter followers that you are better than them.
14. Enter a promotional code for a discount.  Enter "CSTEAM6837" for 20% off.
15. And finally you can pay (now you are offically a bad ass).

After the race there will be the annual pool/pizza party.  You don't want to miss out on this adventure.  Get signed up early to ensure the best price and a spot on the bus!