July Programming, download and print the file and then you can use this to record your training for the month. Completed forms of people that used all the days they pay for will be placed in a drawing at the end of the month for some sweet prizes!
WOD 1: Overhead Squats 8-8-8-8
WOD 2: AMRAP 12:00
$$: 2:00 plank
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Forging the Future of Fitness!
Crossfit Salem is an official Crossfit Kids affiliate as well! This is a special certification that allows us to teach your kids Crossfit style functional movements and that fitness can be fun. We are one of the few gyms in Oregon that is accredited to provide this service, the future is bright for the kids of Salem!
Our CF Tots classes are for kids 3 – 5 years old and our CF Kids classes are for children ages 6 – 10. If you are interested in CF Teens classes please contact us and we will start those when there is a demand for it. We normally integrate teens age 13 and up into our normal classes.
Click here for the CrossFit Kids website. Current schedule has kids classes Monday and Wednesday at 4:30 pm. Come try a class today!
Costs: $50 per month for non-members, $40 per month for CFS members (per kid). Punchcards are available as well.
Our On-Ramp program has had a great run of over two years with nearly continuous sessions but with the gym growing there is demand for something different.
The On Ramp program is going to be replaced after this session with a continuous CrossFit Basics class. Here are some more details!
New Program: CrossFit Basics
First Class: October, 9th 2012
When: Tuesday and Thursday evenings at 5:30p (initially this is all the classes, we will add more as attendance grows)
Babysitting: Yes, this is available ($5 per kid, $3 with a punch card).
Cost: $85/month (just like our regular classes). Two months required up front, not fees~!
Content: We will focus on the basic movements and getting your technique perfected before any intensity is applied. Class pace will be a little slower than the regular classes and more attention to setting up each movement before the WOD starts. There will be one WOD only as opposed to two generally in the regular classes.
Info: These can be attended by any current CFS member and count as one class, you can mix and match Basics and regular classes as much as you like!
Why is nutrition important? Why should you care what goes in your mouth every day?
Well, there is a long and a short answer to that question, I’ll start with the short version and if you have questions please ask (email me at firstname.lastname@example.org).
Let me overplay the car analogy for a bit. Would you put mouthwash in your gas tank? How about nail polish remover, beer, or to get extreme… pudding? No because you know that the car would not run well, if at all. Yet your body is really not that different, yet we eat what tastes good and can ignore what our body really needs. We need fuel and no fillers. This is especially true of elite athletes and people looking to maintain a healthy fitness condition. Thankfully the human body is forgiving and allows us to eat stuff like candy, soda pop, and pasta without any immediate side effects. This tolerance is probably the reason why most people don’t realize they need to eat better. Fast forward 40 years and now you can’t sleep well, tie your shoes easily, walk two flights of stairs quickly, regulate your insulin level, be seen in a bathing suit, and/or live a comfortable life because of strange medical issues.
Maybe the answer is pharmaceuticals, just pop some more pills that’ll fix everything. Your too stressed so just take Crapinol (TM). I don’t think so… look at the simple truth. You need more sleep, to eat better, exercise a lot more, and stop being depressed about how crappy life is. Turn that around at CrossFit Salem.
All our members get free nutritional education so they can make good decisions in everyday life. Most importantly we are a support network for healthy living, you can do this alone, but it’s ten times as hard and your more likely to slip back into old habits when nobody is looking (or caring).
Some great Paleo-ish snacks:
Here are some great links for nutrition help:
http://www.eatright.org/ada/files/Sucralose.pdf (is artificial sweetener bad?)
Bad and misleading links:
http://www.eatright.org/ada/files/Juice.pdf (drink cool-aid and a multi-vitamin its the same!)
http://www.diabetes.org/food-nutrition-lifestyle/nutrition/meal-planning/carbs-and-diabetes.jsp (even the American Diabetes Association is jacked up, I guess the bread and candy lobbyists are too powerful).
Our classes typically run 1 hour with time for a warm up, technique drills and instruction, followed by a workout and a cool down activity. You can expect the workout of the day (WOD) to range from 10-30 minutes and sometimes it may even be shorter! CrossFit is very different from working out alone, you will be encouraged and congratulated by people you may not know (yet). You may see people with wildly different abilities and levels of fitness doing the same things with different amounts of weight. You can expect to be sore the next day, this is a good thing… it means you got a useful workout! We scale and modify all activities up or down to challenge you at your current level (yes you can do pull ups). You can also expect to meet some new people that all are searching for the same thing… increased functional fitness in a motivating and positive environment.
We love having crossfitters from other boxes stop in to WOD with us! If you travelling up or down I-5 stop in because we are about 3 minutes from there off HWY 22 (exit 253, go West). You have a couple options for payment: $15 drop in fee (or a punchcard for longer visits), or buy a shirt! We have an exceptional box and you will love the space and equipment options (and of course the amazing trainers). See you soon!
Pay for a Drop in!
Buy a shirt here!
Feb 27: 2014 Games Open starts
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“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”
“…When I joined CrossFit Salem in August 09, I quickly discovered that I had not been pushing myself anywhere near my limits. I’ve lost two pant sizes. I can open my own jars and carry my own 40lb bags of dog food with ease.”
“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…
“…I joined CrossFit Salem three months ago in an effort to maintain my level of fitness. I have far exceeded my own expectations!”
“I’m not as sore as I thought I’d be…just “good” sore! I can still get out of my desk chair without help…that is a good sign!”
“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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