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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