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8/13/2019 Dec CFF Newsletter
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Issue 4 December 2013
N THIS ISSUE
!"!"!"November Re-cap
Athlete of the Month
Competitor's Corner
Lindsay's List
Check-In Challenge
Meet The Coach
Way to go, Forward!During the month of November,
col lected 320 pounds of food t
was donated the day before
Thanksgiving to the
Fredericksburg Food Bank.
On Nov. 23, we enjoyed a day of
family fun with our Thanksgiv
Field Day & Pot-luck! Thanks to
who participated!
CFF HOLIDAY PARTY###########
Coming soon to Facebook & Email:
Holiday Party Invite!
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Coach Lindsay's Top Ten Items For EveryCrossfitter's Christmas List
1. Nano 3's from Reebok. Simply, the best shoe for
Crossfit.
2. A good pair of lifting shoes. Brand really doesn't
matter unless you want to compete. If that's the
case, then talk to Kent.
3. RockTape!!!! Love this for doing pull-ups.
4. Goat tape!! Great for wrists and fingers.
5. Reebok knee socks. Buffer for box jumps and
deadlifts!
6. Bang Buster Headband from Lululemon. Justcool.
7. Speed shorts from Lululemon. Only shorts I feel
comfortable in.
8. A good warm hat for winter. Yes, we run in the
cold. I like the North Face Shinsky Beanie Hat!!!
9. An over-sized pair of sweatpants to wear over
your workout clothes. You pick the brand. I like
them all.
10.A good gym bag. My fav is The King Kong Bag! !!! !
December Holiday Hours$%$%$%$%$
CFF will run classes on
Christmas Eve at 9:30 &
12:30 only.
We are closed on Dec. 25 &
Dec. 26!
Regular schedule resumes
Dec. 27-31st, but our last
class on the 31st will be3:30.
We are closed Jan. 1st!
Crossfit Kids next 10 week
session begins again Dec. 5
from 4:30-5:30. We will bebreak for the holidays after
the 12th & will return on Jan
9th. Session ends Feb. 27th.
Enjoy your families & relax
during this downtime. The
Open is just around the
corner! Be ready to train har
in January!
A Special Note from Kay.......I want to thank everyone for their prayers and good wishesregarding my recent mishap - tripping and breaking my wrist.
Have had surgery and am now on the mend. Hope to return toCFF soon. I especially want to thank the wonderful ladies who
sent over some delicious paleo goodies - Ginger, Carrie, Lindsay,Pam, Lu, Rebecca, Jennifer, Debbie, and I cant forget the
incredible treats from Melissa and Jason. As my son, Craig, said,Those Crossfit people are really nice. I couldnt agree more.
Kay Shoemaker
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Check In Challenge
Meet Coach MELISSA
1. How long have you been crossfitting? When did you join CFF? I
been crossfitting for 4.5 years. I joined CFF two months after it ope
Lindsays garage.
2. Why did you decide to coach? I decided to get level one certifiedable to obtain my CF Kids certification. Four years ago my oldest
daughter was diagnosed with night time seizures. The medication s
was put on caused her to gain a significant amount of weight. It ma
aware of the fact that there are MANY children in our community th
over weight and have no clue how to be healthy. So I went to get m
certification so that I could bring Crossfit into the school system.
Fortunately, I was able to start a program, KIDSTRONG, at one of th
local elementary schools. This program consists of about 115 kids
year will make my third year of KIDSTRONG and it is expanding to
another school.
3. What do you like best about coaching? Least? I never imagined
coaching adults but I must say I love doing it. I love the athletes. Cthe most amazing people. Nothing makes me happier than to share
those big moments. Someones first box jump, double under, a full
without walkingits those small things that are BIG in my eyes. Th
I like least about coaching is that my crazy life restricts me from co
more.
4. What is your favorite benchmark WOD/lift/skill? Least favorite? W
love the Filthy Fifty. I really enjoy the longer chippers. I also enjoy
anything with running. I hate pull-ups (no surprise to anyone that k
me). Actually, I really dont enjoy anything hanging from the bar. Its
weaknessbut Im working on it.
5. What is one thing every athlete in the gym should want for ChristIf you do not have a good pair of Crossfit shoesGET THEM. Oh a
jump rope in your stocking would be good too.
6. Any coaching advice you wish all athletes would follow? I think
athletes need to remember that everyone has their own journey. We
all different ages, shapes and sizes. Stop comparing yourself to the
person next to you. Focus on your own goals. Dont be afraid to as
coach for help or advice. Thats what we are there for.
7. If you were stranded on a desert island, what one piece of gym
equipment would you want with you? Why? I think I would take a lo
barbell. I would find a tree limb and bust out Fran. I would yell, TIM
loud as I couldeven though no one could hear me.
December and the start of the Holiday rush is all
nd. Family, decorating, cooking and shopping
to take up a lot of our time. Your goal should be
maintain your weight and enjoy a few holiday
ts along the way. So many people have asked me
to do this . How do we enjoy the hol idays
out blowing all our hard work we put in to get to
point?
are a few pointers:
ys eat a healthy breakfast. Full of protein and
thy carbs.
k tons of water through out the day. It will help!
ahead of what and when you will be indulging in
oliday yummies.
most importantly, DONT MISS THE GYM!! ! YouT continue with your workouts. You must
mit to coming regardless of what life throws at
In order to do this we have designed a fun game to
get you to the gym...............
al led December Check-In!! ! And its easy to play.
you must come to the gym. Once in the parking
grab your phone and Check-in on Facebook or
ter. Let all your friends and fellow athletes know
are committed to staying healthy during the
ays. Once inside put a star next to your name on
check-in board. At the end of the month if you
e at least 15 times to a CrossFit Class your name
be entered into a drawing for a HUGE PRIZE!!! This
e totals over 300.00 dollars!!! The time is now to
control of the holidays and stay healthy, all while
ying the season.
THATS NOT ALL!!!!!!!!! CrossFit Forward has added
another class time, to the schedule, to insure you
come to the gym. We now have a 7:30pm class on
days and Wednesdays!!! Yep, the rumors are true.
any athletes have asked for a later class and weto please. CrossFit Forward now has 61 classes
week. Thats right 61 opportunities for you to
e, workout and stay healthy! ! Thats what its all
t right?
h Lindsay
'&'&'&'&'&'&
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