May Newsletter

5/1/2019

ITS GONNA BE MAY!!

We have a doozy of a month coming your way...let’s dive in. In May, we are going to be tackling some BASELINE tests. These workouts are specifically designed to give you a snapshot of your current fitness by testing some of our favorite movements. In BASELINE_1, we will test our aerobic conditioning with a 12:00 run + row effort as well as our bodyweight proficiency with a 12:00 triplet of pull-ups, push-ups, and sit-ups.

In BASELINE_2, we will test our strength with a 5RM Back Squat followed by a lovely 2:00 test on the Bike.
We will also be seeing some benchmarks. You will be treated to a few classics...Grace, Fight Gone Bad, and tests of our 3RM Front Squat, Push Press, and Deadlift.

Welcome some new faces!!

Michael Ponicsan

Brandon Sheppard

Please be sure to introduce yourselves when you run into these two!! These two really go all out trying to catch those on the leaderboards! They may be gunning for you so stay on your toes!

Upcoming Birthdays This Month!!

There are ALOT of May birthdays!!! HAPPY BIRTHDAY!!

Brook Adams. 5/5 Katy Pinkerton 5/18 Brian Leighty 5/27
Robert Aiken 5/5 Tyler Parzych 5/21 Alga Munoz 5/28
Tommy Walton 5/6. Jackson Henry 5/22 Taylor Tsitsilianos 5/29
Ryan Pinkerton 5/11 Corby Holmes 5/25
Andrew Wood 5/15 Noel Jackson 5/25

Coaches Thoughts...

I hope you have all been enjoying the workouts! I wish I could say they are coming out of my brain most of the time, but I am not a master programmer! I will be the first to admit I am not the best of anything when it comes to program design, but I can come up with fun workouts by tweaking, modifying, and splicing together workouts that look like something you would all enjoy/hate/love! What I am good at is teaching, coaching, and spotting flaws that can be corrected! Our program design is based off of Comp Train, NCFit, Invictus, CrossFit HQ, and a few others that I have tested in the past! These guys all have amazing programs, and I want to bring some of those to you guys all while working towards specific goals each month. So If you want to focus on one thing more than another, let me know and I can tweak our programming to fit our overall goals!

Keep up the high fives, the fist bumps, the pat on the backs, the screams of encouragement, and the endless support you all give one another in class, social media and through Wodify! While you are at it, encourage and cheer on people not involved in our gym! There is enough fitness for everyone in our community and they will no doubt appreciate some positive vibes going their way!

MURPH!!

May 27th @ 8am and 9am to beat the heat!!

Murph is fast approaching and I hope you are all getting some practice in with your vests!! Be on the lookout for deals if you do not have one and would like to purchase one. I will not be doing an incentive deal this year, but I encourage you to get one for your future training as it does make things much more difficult and make you look like a Bad A**!

Murph is more than just a workout! It is a tradition that pushes us, humbles us, and allows us to dedicate a bit of pain and sweat to honor a man who gave everything he had!

Bring some drinks and finger foods so we can hang out afterwards!! Keaton will bring his grill and can make some burgers and hotdogs!

I'll ask Silent Reaper and Next Rung to have some gear for you guys during the event! So be sure to bring your buddies to workout with us and score some swag. They have some really cool patches to add to your vests!

little warning....High volume of movements such as Murph paired with celebratory alcohol for finishing this great workout may increase chance of Rhabdo.... Just putting it out there!!! So be sure you are hydrated and stay hydrated to avoid that nonsense! No one has time for that!

Blake is throwing a May Challenge for anyone who wants to participate!! Set 30 seconds aside, grab your jump rope, grab your camera, and jump for a great cause. Simply submit your video on social media and tag Next Rung to be entered to win a prize! Top male and female finishers for both single unders and double unders will be receiving a nice little rope from Mute Sports Equipment!

Mobility Corner

Worlds greatest stretch! Take a few moments after our daily warmups to go through this stretch to prime your body for an awesome workout!

I do want to thank those of you who have been recommending the new faces to come by and try us out! They all come in saying the same thing....That they have heard nothing but great things about the gym and everyone here creating an awesome vibe to workout in.

You will be seeing some new equipment making its way into the gym! Little things here and there to make this an even cooler place to get your workout in!

Thank you again everyone!! See you all later!

-Jessie Macias