CFR will not be running its regular 10 am class this Saturday. Instead, we are celebrating Independence Day by hosting our first Member/Guest event. If you are a member, don’t forget to register you and your guest for the festivities – Workout, Food, Savings, Fun!
If you are a local who is curious about CrossFit, please contact us by phone or email, and we’ll be happy to pair you with a member for the event.
We are halfway through our first annual CrossFit Kid’s Summer Camp. It’s been hot, sweaty, and lots of fun! The kids are making great progress in the Skills and WODS, and even with nutrition! Today, everyone was excited to report that they have had protein for breakfast all week. Big Step! Sugary cereal & bagels OUT. Eggs & Meat IN!
KIDS ROCK!
On August 21st, CFR members will race in the 2nd annual Race For Paws to benefit the Georgetown SPCA.
Registration is just $15. Call or email Jessica at CFR to register.
For more information, follow this link SPCA Race For Paws 
The CFR gym will be closed this day.
Yes, I stole the title from Mark’s Daily Apple but it applies to everything we do in CrossFit. Here is a link to the article:
The premise, and this fits right in with the CrossFit methodology, is that you should train with as little assistance as possible. This helps to build up the body and strengthen the weakest links along your body and makes training more functional. What the hell does this mean? Let me explain it with examples that you see in typical gyms across the world.
Lifting Belts- By using a lifting belt you are supporting your spine and core with the belt while squatting and deadlifting. This prevents your core from getting stronger and doing its job.
Straps- Another staple of the globo crowd. If you can’t hold on to the bar, you shouldn’t lift it.
Wrist wraps- Try to avoid when possible and let your wrists get stronger so that they can support the weight themselves.
Shoes- This is the big one. Years and years of wearing over supportive shoes has weakened our feet leading to a myriad of assorted injuries up the leg. Typical running shoes push you to become a heel striker and that is not the way the body was designed. This is why you see such a huge push to move to barefoot running and minimalist shoes.
Supporting an injury or area that is recovering is different, in that case support is needed but we will want to move to less support over time to build that area back up to its normal state. By training with the least additional support you build a balanced more functional strength that carries over to real life because if you ever decide to become a hero in a roadside crash chances are you won’t be able to strap on your lifting belt before jumping in to help!
I just want to say thank you for letting me workout last week. You have a great space and even better clients. I will definitely be coming back next year. Have a great summer!
— Sky Humes, Visitor - CrossFit coach & affiliate owner (AZ)
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Calendar by Kieran O'Shea
