🔹🔸Congrats on an awesome Open season! We are so proud of everyone who broke out of their comfort zone to challenge themselves with these crazy workouts. We saw some incredible performances and had a blast!🔸🔹
“Beach Body” Cycle starts April 1st!
Now that summer is just around the corner, it’s time to get into our new training cycle, Beach Body!
Beach Body is not quite what it sounds like – while it is very much about toning, we’ll be achieving that through the use of some often overlooked stabilizing and strengthening exercises to target the smaller muscle groups that sort of get missed with things like back squats and deadlifts. So you’ll be seeing lots of single-arm/single-leg movements, a focus on balance and stabilization, and more workouts designed to increase cardio capacity by focusing on a higher calorie-per-minute burn rate.
But don’t worry – this doesn’t mean we won’t be moving some heavy weights throughout this cycle. We’ll also be working on increasing our strict press and overhead squat capacity.
This will be an 8-week cycle that will take us through Memorial Day, and will be capped off with MURPH!
Don’t hesitate to reach out to Greg if you have any questions about Beach Body!
NEW One-on-One Skill Sessions
At the end of 2018, we asked you guys to fill out goal sheets so we could help you stay on track this year. We’ve been integrating some of the most frequently mentioned skill and strength elements into regular programming, and will continue to do so. But now that we’re moving into the 2nd quarter of the year and have survived the Open (which likely exposed some weaknesses!), you may have a better idea of where you stand and what you need and want to work on for the rest of this year.
Introducing….One-on-One Skill Sessions! Need some isolated time to work on something specific and pick your coach’s brain? Here’s your chance!
These 30-minute sessions will include:
– A movement assessment
– Coaching & Correction
– Progression suggestions
Skill sessions will be limited to no more than 2 skills/movements per session.
1 Session – $45 + tax
3 Pack – $115 + tax
6 Pack – $205 + tax
12 Pack – $395 + tax
*Multi-packs are recommended if you have numerous skills to tackle
**All packs expire 12/31/19
If you’re interested in booking a skill session with Greg or Angie, please email/FB message Angie ([email protected]) for scheduling and payment arrangements.
We’re looking forward to helping you reach your goals!!
Spring Nutrition Challenge kicks off Monday, April 15th!
Let’s get on the right track for summer and for LIFE! Look for an email in the next week with the full details on our upcoming 3-month Partner Nutrition Challenge!
Here’s what we can tell you for now:
A DXA Scan with BodySpec will be required for this challenge (for result-tracking purposes). If you plan to participate in the challenge, your baseline scan MUST be completed by Monday, April 22nd. If you’re are unable to book your scan during our CrossFit for a Cause event, you can find BodySpec all over the greater Seattle area any day of the week. Check out THEIR WEBSITE to book an appointment that works for you!
A follow-up scan will also be required at the end of the challenge (mid-July). You can pre-purchase your 2nd scan for a discounted rate when you book your first (just don’t book the 2nd one yet!)
The entry fee for the challenge will be $60 + tax (plus fees paid directly to BodySpec for scans). Prizes will be awarded to winning teams based on results shown on their DXA scan reports.
STAY TUNED FOR MORE INFO VERY SOON!!
SFM’s CrossFit For A Cause – Take 2: APRIL 13th
Our 2nd attempt at CrossFit for a Cause is coming up quickly! Even if you were among the handful of folks who were able to join us for Round 1 of this event during the snowstorm, we invite you to join in the fun again!!
PLEASE sign up in advance for a heat HERE and plan to arrive early to warm up and be ready to start the workout at your scheduled heat time.
And grab an appointment with BodySpec before they’re gone – especially if you’re planning to participate in our nutrition challenge! Scans are $45 (and well worth it!) – reserve yourself an appointment time HERE. Slots are limited and are expected to book up, so don’t miss your chance!
We also have the Island Vibes food truck coming back – they’ll have sandwiches, smoothies, acai bowls and more (including lots of great vegetarian option) available for purchase!
**Doors will open at 8 am to accommodate those with early BodySpec appointments, and the first heat of the workout will start promptly at 9 am.
Like the original event in February, this will be a charitable event benefitting the homeless community of SODO; however, if you’ve already donated please don’t feel obligated to give again – your donations the first time around were extremely generous!!
Check the Facebook event page for additional information and updates
**Please note – regular Saturday classes will be cancelled on this date**
Spring has sprung and it’s time to get the gym in tip-top shape! Here’s what is on the agenda for spring cleaning:
1) Lost & Found purge – PLEASE check the lost and found for anything that you might have left behind. Anything left in the bin will be donated on Monday, April 15th.
2) Shoe Rack & Cubby purge – On Monday, April 1st, all shoes, wrist wraps, jump ropes etc that are currently stored in the shoe rack and cubbies will be removed and placed in a box. If any of these items belong to you, please take them out of the box, PUT YOUR NAME/INITIALS ON THE ITEM(S), and return them to the appropriate spot for storage. Anything left in the box will be donated on April 15th
3) Spring Cleaning Night – much like we did back in the fall, we’ll pick a weekend evening sometime in April to do a deep cleaning of the gym. We’ll move everything away from the walls and get into the hard to reach nooks and crannies. If you would be interested in helping with this project, please email/FB message Angie with your preferred date(s) and we’ll get something on the books ASAP!
Are You Smelly?
Summer is coming and with the warmer temperatures comes sweatier people. And sweatier people often equals smellier people. We love all of you, but we don’t want to smell you!! Please consider those around you and take extra steps to make sure you’re smelling fresh throughout your time at the gym 🙂
Upcoming Dates & Events:
Wed. 4/3: Group trip to Costco (meet at the gym at 5:30 pm)
Fri. 4/12: Happy Hour – look for FB event page soon
Sat. 4/13: CrossFit for a Cause 9 am – 12 pm
Mon. 4/15: Nutrition Challenge begins
🔸Move Better 🔹Feel Better 🔸Live Better 🔹
SODO Fitness Mechanics