At least in the world of Crossfit. The Crossfit Open welcomed RX/Scaled athletes to the first two workouts with lunges, chest to bar/jumping pull-ups, squat cleans, double-unders/singles and toes-to-bar/knee-raises. Oh, and of course, burpees. Sure, why not?
Whether it's the luck of the Irish, hustle or hard work, all of our 510 athletes participating in the Crossfit Open are doing an incredible job. Keep pushing... we are proud of each and every one of you!
As a reminder, for those signed up for the Open, scores must be submitted by 5pm on Monday after each workout is released. Athletes are required to input scores themselves with the account created during your registration.
For those not signed up for the Open, we welcome you to try the Open workouts. They are programmed every Friday during Open season.
To learn more about the Crossfit Open, ask a coach and/orclick here.
"Your biggest challenge isn't someone else. It's the ache in your lungs, the burning in your legs and the voice inside you that yells 'I can't.' But you do not listen. You push harder. Then you can hear that voice fade away and start to whisper,'I can.' That's the moment you discover that the person you thought you were is not a match for the person you really are." -Unknown Author
IMPORTANT Updates and Reminder(s):
Please remember to SIGN IN ON THE iPAD prior to each class. This will help us better plan for class times and training needs. If anyone has any issue with signing in, please notify a coach.
If you have not already, please SIGN A NEW WAIVER FOR 2016
Please look through the lost and found and around the gym for any personal belongings that you may have left behind. All items in the lost in found will be donated at the end of the month.
ALL MEMBERS: Do not forget that we are here as your support system. If there are any movements that you are not comfortable with, and feel you need extra support on, please reach out to one of the coaches.
**NEW**Starting April 1, 2016: we will have a new member request form available at the front desk. Please use this form for any requests you have regarding your membership, including membership holds, cancellations, card changes, suggestions, etc. To ensure efficiency and accuracy, we will no longer be accepting verbal requests.
Please feel free to contact us with any questions, comments and suggestions at email@example.com. We welcome member feedback and any ideas you may have for improvement.
Events and Calendar
March 12: Shamrock Showdown
Shamrock Showdown hosted by Lucky 4 Crossfit in Vacaville, CA. There will be three 510 Crossfit teams competing... come out and show your support!Click Here to Learn More
510 Crossfit TEAMS:
Coach Alex and Coach Rob Heat Times: 8:00am, 10:00am, 12:15pm
Mike Gonzales and James Jorgenson Heat Times: 8:15am, 10:15am, 12:30pm
Brian Latino and Eliud Salas Heat Times: 9:15am, 11:15am, 1:30pm
Coach's Corner: The Hollow Body Hold
This month, Coach Rob and Coach Jerome share how to perform a proper Hollow Body Hold and some modifications to help you along the way. This is a great exercise that you can do at the gym or in the comfort of your home.
For best results, hold the Hollow Body position for 30 to 60 sec, for 8 to 12 rounds, while taking 15 to 30 seconds of break in between. The length of the hold depends on the quality of your Hollow Body. Practice good mechanics and use the modifications shown above if needed.