November Info!

pullup


All members are encouraged to participate in our November Strict pull up challenge!

Scale up or down accordingly!
No Bands!
-Weighted
-Strict (no bands)
-Box and Rack

There will also be an On-Ramp Class on Saturday November 12th from 11am-4:00pm! Please share this information with any family or friends who have been interested in giving CrossFit a try!

Sign up using the link below:

https://crossfit-beyond.triib.com/signup/

On Ramp Info!

- 5 Hour On-Ramp class is for anyone interested in joining CrossFit Beyond

 - ON-RAMPs will be included in the first month membership. In other words you have to sign up for a month. $125 includes the first month membership plus the on-ramp class. We feel that in order to really know if you like CrossFit and CrossFit Beyond you need to try it for a month.


- Learn the 9 fundamental movements to CrossFit required to start your membership at CrossFit Beyond. Learn the Squat, Press and Deadlift family. Prepare yourself to go into one of the fastest growing strength and conditioning programs out there.

Yoga is back!!

yoga


Yoga is starting back up at CrossFit Beyond on Wednesday nights from 7:00pm-8:00pm. The first class begins this Wednesday, October 19th! The classes will be instructed by our very own certified member, Jammella Anderson.
"Jammella Anderson CYT-200

Will be leading an all levels vinyasa yoga based practice. The class will be designed to help stretch and strengthen your body to help increase stamina and mobility."


Don't miss out! This is an awesome opportunity that is FREE to all CrossFit Beyond members!

Reminders!!

crossfit-total


 

**REMINDER!!! THERE WILL BE NO CLASS WITH KRISTI THIS SUNDAY**

**Monday:Columbus Day we will be doing the CrossFit Total**
It will be held from 9am-1pm  and 3pm-7pm

Athletes will be able to come in at anytime during those hours and do the total.

There will be no regular classes.



The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity.



There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

PresssSquatdeadlift


Good Luck!

 

gt_posterr2We are sending well wishes to 4 of our CrossFit Beyond members: Coach Meg, Kim, Lauren, and Courtney K, as them compete in a partner competition in New Jersey this coming Saturday! Looking for something to do this weekend? Take a road trip to Jersey and cheer them on! Good luck ladies!