Change Your Focus

Hello, I hope everyone is staying healthy and staying moving. Yesterday on one of our “long walks” as Masyn likes to call them. I got to thinking about how much different my training has been since we closed the gym due to the coronavirus. If I had to guess, I probably have done some sort of barbell training ever since I was in the fifth grade. I’m not sure if I have ever taken a month+ off of touching a barbell until now. Yes, when we closed I took a barbell and some weights home but I’ve only picked it up once to do some weighted box step ups.

I’ve been trying to put myself in your shoes and have just been doing the #CF217AtHome WOD’s with limited equipment just like the majority of you. Do I miss it? Absolutely! Am I afraid I’m going to be weak or less fit when we get back? Not really, I’m still moving everyday and maybe more than before. We will be back soon and strength comes back quickly. It’s not like we are taking a year off….I hope. Try to change your focus on training and life. Create a routine for your day and be active when you can. If you can be better than yesterday everyday you’re going to be where you want to be.

Here is what a normal day looks like for me right now.

Every morning, we get up and ready for the day. I get in my GoWOD mobility for 15-30 minutes before we zoom. We will do the zoom call at 9am if its a zoom day and if it isn’t we still go outside around that same time to stick to our routine. I will get my “workout” in while the kids play. I say “workout” because very few of my workouts are “For Time” anymore. I usually have plenty of interruptions along the way but I do get it done. Once I finish my workout, we normally go for an hour or so walk with the kids and go back inside to do school work for the kids. After that, we go back outside to play or for another walk and just stay busy all day. I’ve also been trying to get in a longer running session once Emily gets home from work. When Emily is off work, the main difference is we will take turns getting our workout in while the other watches the kids so we can put a little more effort and focus into those training sessions.

I’ve had more time to focus on spending time with the girls and trying not to get too frustrated if I have to pause my workouts to chase them down. I’ve been able to do homework with them, play sports with them, to them out to ride bikes, etc. I’ve just been trying to spend the extra time with them that I didn’t have before.

I’ve had more time to focus on growing the business. We will be able to offer 24 hour access soon to all members who want that option. I’ve been looking into some other systems that will enhance your membership experience. I’ve been planning some fun events and new programs that we will hopefully be able to do in a few months.

Let’s be honest, I struggle off and on focusing on my own nutrition. I know what to do, I know how to fix it, and I know better than to let it happen but it does happen. Life has been busy the last year for us and we had a lot of things changing in our life and I kind of fell off the wagon. This extra time has really helped me focus on getting that back on track.

I’ve made an effort to focus on my mobility by following a daily mobility routine so I can take care of my body and avoid injuries. The best thing you can do to stay injury free as we age is to move well. Stay on your mobility guys!

I’ve been running almost daily to stay active and stay fit. I feel better after I finish and it lets me clear my mind and escape the house for a bit.

I’ve been following Mike Newhart’s advice. Shout out to Mike. He is basically my “life coach” right now. Hopefully, I can be a better person, father, spouse, business man, etc. You should really pick his brain sometime if you want to improve in these areas. I’ve been making day planning a priority and not just something that crosses my mind. It has helped keep me on track with all this extra time that could easily be wasted without having a plan.

This situation we are all in is not ideal for anyone but you have to look for the positives in life right now. My training and life in general looks a ton different than it ever has but we will be back and have you right back to where you were in no time. Find those positives and change your focus. See you soon!

Cody Galbreath

You Deserve a Break

We have been working very hard over the last couple of training cycles. Some of you have have even competed a few times over the last few months. I know we all like the challenge of completing a long grueling workout and at the end consider it fun. I always try to keep things fresh and fun but I know in the middle of a tough training cycle the overall volume of training gets a little hard to handle at times. We had great results with the last squat cycle where many of you ended up squatting your 1RM for 3. I would say you all deserve a little break before we dive back into another training cycle.

Over these next couple weeks we are going to have some fun.  We will be doing a lot of accessory work, trying new movements, hitting more partner workouts, doing some “classic” CrossFit workouts, and testing a few things for the next training cycle.  I’m not saying the workouts will all be easy but hopefully it will be enjoyable and let us all hit the reset button before heading into the next training cycle. Happy Training!!!!

 

Cody Galbreath

CBD Oils, What is it and How can it help?

I have had a few people ask me about the Everyday Hemp Oils that Driven Nutrition is selling. Here is a podcast that will answer a lot of your questions. Please let me know if you have any questions.

CW Hemp is non-psychoactive — Charlotte’s Web comes from hemp, not marijuana.
– – –
CBD, a critical phytocannabinoid we derive from hemp, is non-psychoactive and known for helping human bodies maintain overall wellness.
– – –
Marijuana, on the other hand, has higher levels of THC, the phytocannabinoid known for getting people “high.” By definition hemp contains less than 0.3% THC, making it non-psychoactive.
– – –
More than just CBD​: In addition to CBD, Charlotte’s Web contains a unique combination of phytocannbinoids. Our extract includes naturally occurring terpenes, flavonoids, and other valuable hemp compounds that work together to heighten positive effects, sometimes referred to as the “entourage effect.”

 

Next Programming Cycle (Aug 2018-Oct 2018)

The test week for the new cycle begins this week. This cycle we will focus on Sumo Deadlifts and large sets of TnG traditional deadlifts. We will have an Olympic weightlifting only day after the test week is over and the training cycle actually begins. The focus will be on improving your 1RM full lifts (Snatch and Clean and Jerk), Split Jerk from rack and Overhead Squats. Be ready for a lot of heavy complexes and accessory work on these Oly only days. As far as CrossFit/Gymnastics movements we will focus on building capacity on WB’s, Thrusters, HSPU, Double Unders and Rope Climbs. We will also get very, very, very familiar with the sandbags. Try to make it to as much of the test week as possible so that we have our starting points for all of these tests. Good Luck!!!!

The new 6 week challenge (Best Self) class begins this week as well. If you see any new faces please introduce yourself and make them feel welcome.

Ready to start CrossFit? Click the link below to schedule a no sweat intro to tour the gym and discuss all of our training packages that we have to offer.

www.crossfit217.com/get-started

What should I take post workout, PostWod or Driven Whey?

What should I take post workout,
PostWod or Driven Whey?

What’s best for recovery post workout? When do I take my Driven Whey?Can PostWod be taken after any type of workout?

These are a few of the post workout questions we have answered about Driven Whey™ and PostWod™. If you have some of the same questions we thought we could break it down for you with a quick “how to” for each product.

Both our Driven Whey™ and PostWod™ are excellent for recovery. While PostWod™ was formulated to be taken specifically after you train, the Driven Whey™ can be enjoyed anytime you want to get some extra protein into your diet.

Key Points:

-PostWod™ is a 1:1 carbohydrate to protein ratio

-PostWod™ is fortified with Creatine, Vitamins, BCAA’s and Joint Repairing Agents

-Driven Whey™ has 24g of Protein per Scoop

-Driven Whey is low carb

-Both products are low fat

PostWod™ was designed by Driven Nutrition® to be the ultimate in post workout nutrition for high intensity athletes.

Fast digesting, highly bioavailable whey protein was used to quickly start repairing muscle tissue that was broken down during your workout. Equally important after training is replenishing your glycogen stores with a fast acting carbohydrate. These carbs not only provide fuel for your next training session they also act as a shuttle, delivering nutrients like amino acids vitamins and minerals to your muscle cells so they can quickly start the reparative metabolic processes. Formulated to be taken after the intensive types of strength and conditioning workouts, PostWod can be used after any workout that you need added recovery from.

This post workout window of opportunity is the perfect time to give your body the building blocks to repair tissue that was taxed during training. Creatine was added for muscle cell hydration and strength along with connective tissue supplements like Glucosamine, MSM and Cissus.

To make sure you perform at your best each day you need to replace the vitamins and minerals lost during your workouts. PostWod™ contains over 100% daily value of 8 vitamins and minerals along with others to keep your body in balance and at peak performance.

Driven Whey™ is an ideal source of whey protein you can enjoy anytime you need a healthy snack or want to boost the protein content of a meal.

Proteins are broken down by our bodies into amino acids, the building blocks for muscle. As an athlete having an adequate source of protein in your diet is vital to proper recovery and muscle building.

Driven Whey can be used after a workout if you are on a carb restricted diet or can be stacked with a carbohydrate like GlycoDrive™ for maximum recovery. Other Driven Nutrition™ products like Creatine, Glutamine and SuppleFlex™ can be taken in conjunction with Driven Whey™ to replicate the formula found in PostWod™.

If you are a do it yourselfer or want to create your one post workout concoction then stacking your Driven Nutrition™ products using Driven Whey™ as your protein source might sound appealing. Having the protein in a container by itself allows you to enjoy a carb free snack on a non-workout day or anytime you want to only boost your protein intake.

If you like your homework done for you and packed in a neatly labeled and easily digested format then PostWod™ will be ideal for you.

Our recommendation? Enjoy them both. Keep a PostWod™ on hand in your gym bag for immediate post workout fuel and have your favorite flavor (or two) of Driven Whey™ in your kitchen to turn your breakfast into an muscle recovery feast!

Top 5 Supplements For The CrossFit Open

Top 5 Supplements For The CrossFit Open

What supplements should you take if you are doing the CrossFit Open? If you’re reading this we are going to make a couple of assumptions.

A.) You are a CrossFit athlete who is wanting to compete for a spot in the CrossFit Regionals line up… or at least plan to run through the CrossFit Open workouts like greased lightning so you can post up your score for bragging rights over your peers.

B.) You have a good handle on your diet. Your whole foods game is on point and the only missing link to you gaining that extra edge is a crafty supplement strategy.

If you fit either of those assumptions, this article is for you my friend! Here are our top five supplements recommendations to decrease your CrossFit Open times, increase your chances at a trip to regionals and bring some more separation between you and your trash talking friends.

1. GlycoDrive: https://drivennutrition.net/product/glycodrive/

Highly Branched Cyclic Dextrin or cluster dextrin is a designer carbohydrate and the single source carbohydrate found in GlycoDrive. This high molecular weight carbohydrate passes quickly through the stomach where it can be transported throughout the body for storage as glycogen. This fast burning, easily converted to energy, fuel is stored in your liver and skeletal muscle cells. High intensity CrossFit style workouts are fueled by glycogen. Having an adequate supply in the tank is vital to performing at your peak!

Our recommendation: Take 25 grams 20 min prior to your WOD with 12 ounces of water (For an added pick-me up consider adding either Pre-wod or Dysrupt). Immediately following your workout consume another 25-50 grams, this will make a huge difference for you leading into the next WOD.

2. Driven Whey: https://drivennutrition.net/product/driven-whey-2lb-grass-fed-whey-protein/

The key to a top placing in the CrossFit Open is putting together several stellar performances. This could require more than one go at a good time for the posted workout, not to mention the WOD’s your doing on top of the open workout. Helping heal those broken down muscles between workouts is the keep to longevity. The fast acting proteins in Driven Whey send a rush of amino acids into the bloodstream where they can repair and rebuild your hard working muscle tissue, speeding recovery time between workouts.

Our recommendation: Take between 25-50 grams (depending on lean mass body weight) immediately after working out. If you are not getting enough protein through whole food meals throughout the day or are forced to miss a meal, keep some on hand so you can get a quick shake.

3. Creatine: https://drivennutrition.net/product/micronized-creatine/

If you have been lifting weights without enjoying the benefits of Creatine now is the time to start! Easily the most studied performance enhancing supplement over the last two decades creatine can have you moving more weight, faster from day one. Without diving into the inner working of the Krebs Cycle, (sorry exercise science nerds) creatine or phosphophocreatine as it is stored in the body (enter exercise nerd smiles) donate a phosphate to inert ADP transforming it into the fast energy powerhouse ATP.

Why is this important? You know the feeling of sprinting and you suddenly can’t achieve maximum speed? When your doing a 3 rep max squat and can’t stand the third one up? THAT my friend is the rate your ATP storage and production is exceeded by your ATP usage. More creatine in your system and you might add 10 yards at a full sprint, or get that final rep on your max! To add further fuel to the fire (pun intended) creatine increases the size of the muscle cells allowing more nutrients to flood in and more recovery to take place!

Our recommendation: Creatine is beneficial before and after workouts. 15 min before workouts take 3-5 grams followed by 3-5 grams immediately post workout. *For best results take with a fast carb like GlycoDrive for better nutrient transport.

4. Driven Aminos: https://drivennutrition.net/product/amino-bcaa/

Leucine, Isoleucine and Valine make up the three Branch Chain Amino Acids. These three are the major amino acids oxidized and broken down during ATP production. They help to convert fuel to energy by increasing the availability and rate of carbohydrate breakdown helping optimize performance. BCAA’s can reduce muscle damage or breakdown (catabolism) while working out. Leucine in particular has an anabolic (muscle growth) effect, signaling the body to build more skeletal muscle. They also promote immune health which can be weekend after prolonged or especially intense exercise. This could help you avoid getting a cold or worse the flu, a certain derailment for your open score. If you want to decrease your workout times, decreasing your recovery time is a good place to start.

Our recommendation: Driven Aminos can can be enjoyed anytime, especially between meals to bridge the gap between protein intake and preserve muscle mass. For performance benefits take one serving 5 min prior to your workout and if you have time, add them in your water bottle for an intra workout boost.

5. R&R: https://drivennutrition.net/product/rr/

We cannot overstate the importance of getting enough zzz’s at night. Not just clocking in for some downtime but ensuring that your are getting quality recovery sleep. While we can’t increase the hours you spend with the lights off, we can increase the quality and benefit you receive from it. Driven Nutrition R&R night time formula has a three step process to better recovery while you sleep.

One, natural sleep aids ensure a restful sleep where you can drift off to the deep stages of sleep where recovery can take full effect. In this deep REM sleep cognitive functioning is restored, growth hormone is secreted and protein synthesis is taking place.

Two, digestive enzymes and probiotics were added to aid the digestion and absorption of nutrients. With better nutrient partitioning your last meal or protein shake is put to better use as a muscle building and repairing agent. They promote a healthy digestive tract which is the single the most important area you can improve for better immune health. Three, natural hormone boosting ingredients help boost your bodies normal hormone output elevating an already anabolic state of rest and recovery.

Our recommendation: Take 2-3 capsules 30 minutes before you plan on going to bed. Allocate at least 7 hours of sleep time for best results and no drowsiness. Then wake up refreshed and ready for the next WOD!

There it is, our all-star lineup of supplements to get you through the CrossFit Open performing at your peak and finishing as strong as you started!

Good luck and let’s see those times!

2018 Goal Setting Blog

It’s that time of year again. Time to break out that pad of paper and jot down your 2018 goals. Don’t forget that you can schedule a free goal setting session to meet with me if you need some help coming up with a game plan. I would like for you to first read this blog and really think about coming up with some good goals first and I will help you come up with a plan to get there. If you could wait to schedule your goal setting session until after 1/15/18 that would be great because I have a lot of meetings scheduled for the New You Challenge and won’t have much available office hours over the next couple of weeks. You can set up a goal setting session by clicking the link at the bottom of this post.

1. Set small attainable goals:

If you set a series of small goals you will be happier throughout the year when you hit these goals rather than trying to reach for one long term goal and only being happy that one time you hit that goal. For example, If your goal is to lose 50 lbs during the year then set a series of small goals like losing a pound per week until your at 50 total pounds. In your head that is more manageable than looking at the big number of 50lbs. Also, if your losing a pound/week you are more than likely setting better lifestyle habits that you can keep long term rather than losing weight faster and then likely putting it back on.

2. Reevaluate your goals throughout the year:

Every time you hit a goal you should reevaluate and decide what you want to do with it now. How many times have you hit a weight loss goal and become satisfied and a month later your right back where you started? It works the same with goals in the gym. I’ve seen many people hit a milestone like getting a muscle up or pull up then stop practicing muscle ups and pull ups and then POOF they are gone. Don’t be satisfied when you hit your goals. Reevaluate the goal and decide what you want to do next.

3. Set behavioral goals and not outcome goals:

Outcome

-I want to lose 50lbs.
-I want to add 10lbs of muscle.
-I want to eat healthier.
-I want to run a 5K/Marathon.

Behavior

-Get in the gym 4 times a week.
-Run 4 days a week. (Start small and work up-5 mins then 10 mins then 15…etc)
-Make an effort every week to prep meals for the week or at least a few days at a time.
-Eat out only once a week.
-Cut back on soda/juice.

I am not saying not to have outcome goals at all but ask yourself how you will get to that outcome and set a behavioral goal that will help get you to those outcomes. Most of the time if you just set outcome goals with no plan on how to get to that outcome they just seem out of reach. Then you will end up forgetting about them in a few months and give up.

4. Remember SMART Goals

Specific-Define your goal as much as possible. Be clear and concise of why you want to do it and how you are going to do it.

Measurable-Can you track your progress and measure the outcome? All of your goals should be able to be measured to know if you are meeting these goals.

Attainable-Don’t make your goals unrealistic. Small attainable goals will get you where you want to be by the end of the year.

Relevant-Make sure all of your goals are consistent with your other goals so your not hurting your chances of reaching another goal.

Time Bound-Have a time frame in mind for meeting these goals.

5. Don’t focus on your failures:

If you get off track hop back on. Don’t ever give up. More than likely you will get off track a bit throughout the year. Things happen but don’t let it spiral out of control. Realize your off track and then get back to hitting those behavioral goals that will get you going back in the right direction.

6. Surround yourself with a good support group:

Try to get your family/friends on board. Try to have your loved ones join you in your workouts or nutrition plan if that will help reach the goals that you have set. Their goals don’t have to mimic yours but they should be supportive of your goals rather than derailing them. Try to get them involved or at least have them hold yourself accountable. We all need help at times and when your surrounded by a strong supportive community you will be more likely to meet your goals.

I want to help all of you meet your 2018 goals so if you have any questions or if I could help with any of this please don’t hesitate to ask me. Happy New Year everyone!!!! Lets kick a** this year!

If we have any non members reading this you can schedule a no sweat intro today to tour the gym and go over all of our programs and packages that we offer. Just Click the link below and fill out the form. We look forward to working with you.

https://crossfit217.com/get-started/

The Open is Upon Us

It’s Open Week. Let the fun begin!!!

Now that the Open is here Monday, Tuesday, and Wednesday will continue being a normal training day. On Thursday, we will be doing more of an active recovery day. We will focus on mobility, skill work, and conditioning so that we will be ready to go on Fridays during Friday Night Lights. We will still have normal classes at 5:30am and noon on Friday but the workout will be the Open workout so people can make it up if they can’t make it during Friday Night Lights. I will also program some additional work on Fridays for those not doing the Open so it will take the full hour of class. There will be no afternoon classes on Fridays as we will be running the Friday Night Light heats. Once they announce the Open workout on Thursday night I will start getting a heat sign up ready to post at the gym on Friday morning. You can come in during normal hours to sign up for the heat you want to complete the workout in. We will open the doors around 4:15pm and the first heat will begin around 4:45pm and go until everyone has finished. If you can stick around and cheer everyone on that would be great. This is a great time to invite friends and family to the gym to meet everyone and see what you do everyday.

Tips for competing in the Open:

1) Warmup- I know you are just doing one workout but going into it cold is the worst thing you can do. I will post a complete warmup of mobility and a primer to do before your heat begins.

2) Properly fuel your body- Hopefully you are doing this everyday but be sure to be fueling your body correctly that day. Especially if late nights aren’t your normal workout time make sure you change your eating schedule to be prepared to workout at that time of day.

3) Have a game plan- Look at the workout beforehand and have a game plan on how you want to attack it. More than likely you will have to go to plan B…C….maybe D and E but still have a plan going into it.

4) Have fun- I know everyone wants to use the Open as a measuring stick to see how much better you are getting from year to year but don’t get too carried away with it. Remember its supposed to be a fun community event where you can complete the same challenging workout as every CrossFitter in the world. Enjoy the experience!!!

2017 Goal Setting Tips/Upcoming Program Dates

Upcoming Programs

1)Free Goal Setting Sessions: More details coming very soon on how to schedule these.

2)Battle of the Boxes Nutritional Challenge-Jan 23rd

3)New You Challenge-Jan 23rd

4)Kids CrossFit- Mid February

 

It’s that time of year again. Time to break out that pad of paper and jot down your 2017 goals. This year we are excited to announce that you can schedule a free goal setting session to meet with me to set up a plan to meet all of your goals for this upcoming year. I will be erasing the 2016 Goal board on 1/3/16 so we can get it cleaned and ready to add our 2017 goals. Now would be a great time to start thinking about what your health/wellness goals for this year will be. Here are some tips to consider when coming up with your goals.

1. Set small attainable goals.
If you set a series of small goals you will be happier throughout the year when you hit these goals rather than trying to reach for one long term goal and only being happy that one time you hit that goal. For example, If your goal is to lose 50 lbs during the year then set a series of small goals like losing a pound per week until your at 50 total pounds. In your head that is more manageable than looking at the big number of 50lbs. Also, if your losing a pound/week you are more than likely setting better lifestyle habits that you can keep long term rather than losing weight faster and then likely putting it back on.

2. Reevaluate your goals throughout the year.
Every time you hit a goal you should reevaluate and decided what you want to do with it now. How many times have you hit a weight loss goal and become satisfied and a month later your right back where you started? It works the same with goals in the gym. I’ve seen many people hit a milestone like getting a muscle up or pull up then stop practicing muscle ups and pull ups and then POOF they are gone. Don’t be satisfied when you hit your goals. Reevaluate the goal and decide what you want to do next.

3. Set behavioral goals and not outcome goals.
Outcome-I want to lose 50lbs.
-I want to add 10lbs of muscle.
-I want to eat healthier.
-I want to run a 5K/Marathon.
Behavior-Get in the gym 4 times a week.
-Run 4 days a week. (Start small and work up-5 mins then 10 mins then 15…etc)
-Make an effort every week to prep meals for the week or at least a few days at a time.
-Eat out only once a week.
-Cut back on soda/juice.
I am not saying not to have outcome goals at all but ask yourself how you will get to that outcome and set a behavioral goal that will help get you to those outcomes. Most of the time if you just set outcome goals with no plan on how to get to that outcome they just seem out of reach and you will forget about them in a few months and give up.

4. Don’t focus on your failures.
If you get off track hop back on. Don’t ever give up. More than likely you will get off track a bit throughout the year. Things happen but don’t let it spiral out of control. Realize your off track and then get back to hitting those behavioral goals that will get you going back in the right direction.

5. Surround yourself with a good support group.
Try to get your family/friends on board. Try to have your loved ones join you in the Nutrition Challenge coming up on Jan 23rd if that will help reach the goals that you have set. Their goals don’t have to mimic yours but they should be supportive of your goals rather than derailing them. Try to get them involved or at least have them hold yourself accountable. We all need help at times and when your surrounded by a strong supportive community you will be more likely to meet your goals.

I want to help all of you meet your 2017 goals so if you have any questions or if I could help with any of this please don’t hesitate to ask me. Happy New Year everyone!!!! Lets kick a** this year!

If we have any prospective members reading this you can schedule a no sweat inro today to tour the gym and go over all of our fitness and nutritional packages that we offer. Just Click the link below and fill out the form. We look forward to working with you.

https://crossfit217.com/get-started/

Cody Galbreath

Programming Blog and News/Updates

The Open is coming! The Open is coming! Its the best time of year for CrossFitters. Now that we know we are only about 3 months away that means our programming will start to shift towards more conditioning and a little less strength work. We will still be wrapping up our current back squat and strict press strength work cycles. However, the rest of our strength work will be done on the clock with built in short rest periods. Our conditioning will have more interval work and we will start doing multiple WOD’s in the same day. Get ready to start retesting a lot of the past Open WOD’s as well. Time to crank up the conditioning!!!!
We will be running The Open just as we did last year by doing Friday Night Lights for all 5 weeks. I’m currently finding captains for our 3 teams. Be ready to start hearing more and more about The Open if you are unaware of what that is. Last year was a huge success and was the most fun I’ve ever had at the gym throughout the years. Hopefully, we can make it bigger and better than last year.

It’s already starting to get colder so please remember to dress warm and get in the habit of looking at the workouts before you come to the gym so you know how to dress. Just because its cold doesn’t mean we wont be outside or won’t run. We won’t be out as much as the summer time but we will still be out unless there is snow/ice on the ground. You better start adding warmer exercise attire to your Christmas list.

The Christmas Party will be December 17th around 6-7pm start time…not quite sure yet but we will announce it soon. We will provide the meat and some non alcoholic drinks. Plan on bringing a side dish to share and BYOB your favorite adult drinks. I will be getting a sign up sheet posted soon so we know how much food to order. We will also do an optional white elephant gift exchange. Please try to keep price $25 and below for the gift exchange. If you don’t wish to participate in the gift exchange just bring your happy self.

We have a lot of exciting things coming up in January. We will be running another Nutrition Challenge late January competing against other affiliates that use the Healthy Steps Nutrition Programs. It is going to be called Battle of the Boxes and our gym will be a team to see how well our results stack up against all the other affiliates. I’m really excited about this. I think it will get us on the right track to start off the New Year and lead us into The Open. We will be having another New You Challenge class starting late January. The Kids CrossFit Winter Session will be coming back in February. Please pass along this info to any friends/family that may be interested in any of these programs.