Welcome to May! 

This month, we have an exciting challenge ahead as we prepare for the Hero workout Murph at the end of the month. Week by week, we will guide you through a progressive training program to help you tackle this demanding workout with confidence.

To kickstart your preparation, we will begin by coaching you through Cindy early on this month. This will not only serve as an opportunity to assess your capacity at your ability level but also help us tailor the training program to meet your specific needs.

Throughout the month, we encourage you to take notes and to keep track of your training on the pull-up, push-up, air squat, and running volume as you gradually prepare for Murph on May 27. By monitoring your progress and paying attention to how you handle the increasing volume, you will be able to track your improvements and make necessary adjustments to optimize your performance.

Tough Mudder 🎟️ July 20 & 21st Fort Carson, Co

We have 5 FREE Tough Mudder tickets reserved for our members. If you're up for the challenge and would like to participate in this incredible race, simply reply to this email and let us know before April 30. Don't miss out on this thrilling opportunity!

Last call for Goal Setting Sessions & InBody Scans in April 📢

We wanted to remind you that this is the last call for Goal Setting Sessions & InBody Scans in April. Building muscle is essential for longevity, and it's important to track your progress accurately. By getting your InBody scan done, you can assess if you're making the right kind of progress. Remember, weight gain can be a positive thing if it's due to an increase in muscle mass, and weight loss may not always indicate progress if you're losing muscle mass. Schedule your scan in April to gain valuable insights into your body composition and make informed decisions about your fitness journey.

Don't miss this opportunity to meet with your coach and discuss your progress and upcoming goals. We want to hear about what you are proud of, what you want to achieve next, and how you plan to get there. These goal-setting sessions are free for all members, and they provide a valuable opportunity for personalized guidance and support.

Recent Member Wins 💪🏽🏆

🎉 Congratulations to Andrea for achieving her first Pull up! 🎉 What a beautiful day! She is now doing at least 1 pull up every day to keep building strength. We are incredibly proud of her dedication and hard work. 

🏋️‍♂️ Coach Brandon has set a new Power Clean PR of 7x3 at 135 pounds! 💪 Amazing job, Coach Brandon!

🏋️‍♂️ Max P has reached a new Front Squat PR of 7x1 at 295 pounds! 💪 Way to go, Max!

🏃‍♀️ Let's give a big shout out to Lisa F. for completing her first-ever 5k run! 🎉 She has been working hard and was able to run the whole way, pain-free, thanks to her improved form. Way to go, Lisa! 🏃‍♀️

👏 We want to recognize Amanda Drake for her outstanding consistency and dedication! We are so proud of you, Amanda! 👏

🏋️‍♀️ MacKenna is making great progress with her rig work, especially with kip swings! Keep up the fantastic work, MacKenna! 💪

🙌 Dana, your coaches are incredibly proud of your consistency and commitment. Keep up the good work! 🙌

🏃‍♀️ Yvonee incorporated jump roping into her workout routine! Way to go, Yvonee! 🎉 Keep up the fantastic work! 💪

We’re extremely proud of all these members for accomplishing great things!

*Remember to let a coach know if you hit a PR so we can highlight you each week. We know this is not an all-inclusive list of wins so be sure to share your wins with a coach so we can celebrate you!

Birthdays this Week 🥳

🎈Kyle Green - Apr 28, 2024
🎈Katy Mercer - May 3, 2024

Upcoming Events:

📅 Mini Beasts - CrossFit Kids with coach Katy and coach Caroline 

   - Date: Every Monday 4-4:45pm $80 4 week session ages 6-12 years old 

Join us tomorrow and let your kids experience the joy of playing hard, learning new skills, and becoming stronger versions of themselves. We can't wait to see them shine! 💪🌈

📅 Member Appreciation Week:

   - Dates: May 20th-24th

 We're dedicating this entire week to celebrate YOU, our amazing members, and our 1-year anniversary. 

📅 Murph workout on May 27th 9am 

📆 Strongman Workshop DATE TBD  Join us at our upcoming Strongman Workshop where you can learn the proper techniques to lift heavy objects and put them into practice. This workshop is designed to help you develop strength, power, and overall fitness. Get ready to unleash your inner strongman! Stay tuned for more information coming soon.

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

4 Fundamental Daily Habits

We found that most people are not doing #1

Are you curious about which daily habits are recommended for optimal health?

We understand that achieving a healthy lifestyle can be challenging and that’s why we’re excited to share some valuable insights with you.

The Common Dilemma: Balancing Health and Daily Life

We all strive to lead healthy lives, but sometimes it’s challenging to figure out where to start. That’s why we identified four fundamental daily habits that anyone can benefit from, promoting overall well-being.

The 4 Daily Habits for a Healthier You:

  1. 8 Hours of Quality Sleep: Adequate sleep is crucial for your physical and mental well-being. It is recommended to aim for a consistent 8 hours of quality sleep each night to support optimal recovery and overall health.
  2. Minimum of 5 Servings of Fruits and Vegetables: A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants. Incorporating a minimum of five servings daily helps support your immune system, digestion, and overall vitality.
  3. 3 Balanced Meals: Eating well-balanced meals throughout the day is key to maintaining energy levels and supporting various bodily functions. Include a mix of protein, healthy fats, and carbohydrates to ensure you’re fueling your body appropriately.
  4. 1 Exercise Session: Regular physical activity is essential for maintaining a healthy weight, reducing stress, and improving overall cardiovascular health. Engage in at least one exercise session per day, whether it’s a brisk walk, a workout at the gym, or any activity you enjoy.

Tips for Success: Making These Habits Stick
We understand that incorporating these habits into your daily routine can be challenging, so here are a few tips to help you succeed:

  • Start Small: Gradually incorporate these habits into your routine rather than making drastic changes overnight.
  • Be Consistent: Consistency is key when forming new habits. Set realistic goals and strive to make these habits a regular part of your daily life.
  • Find Enjoyable Activities: Choose exercises and meals that you genuinely enjoy to make it easier to stick with your new routine.

By adopting these four daily habits, you’ll be on your way to achieving and maintaining a healthier lifestyle.

Which one do you struggle with the most?

Tell Me About CrossFit 📚👩🏻‍🏫

CrossFit is constantly varied, functional movement executed at high intensity.

CrossFit’s Four Fitness Models: The Sickness-Wellness-Fitness Continuum

We’re finally checking out CrossFit’s fourth fitness model. Watch the VIDEO to hear CrossFit HQ staff member Jenn Hunter-Marshall explain the sickness-wellness-fitness continuum.

From CrossFit’s Level 1 Training Guide:
There is another aspect to CrossFit’s fitness that is of great interest and immense value to us. We have observed that nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness (Figure 4). Though tougher to measure, we would even add mental health to this observation. Depression is clearly mitigated by proper diet and exercise.

For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure; a body fat of 40 percent is pathological, 20 percent is normal or healthy, and 10 percent is fit. We observe a similar ordering for bone density, triglycerides, muscle mass, flexibility, high-density lipoprotein (HDL) or “good cholesterol,” resting heart rate, and dozens of other common measures of health (Table 2). Many authorities (e.g., Mel Siff, the NSCA) make a clear distinction between health and fitness. Frequently they cite studies that suggest that the fit may not be health protected. A close look at the supporting evidence invariably reveals the studied group is endurance athletes and, we suspect, endurance athletes on a dangerous fad diet (high carbohydrate, low fat, low protein).

Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.” — Page 20-21

Thank you for being a part of our fitness community. We are excited to support you on your journey to achieve your goals and conquer the Murph workout. If you have any questions or need further assistance, please don't hesitate to reach out to us.

Keep up the great work!

Coach Caroline 

In Health and Fitness 

Member Perks 🤩

Being a member of Rifle CrossFit has it’s perks and here are all the discounts and benefits you get for being part of our gym family!

  • We are excited to announce our partnership with Momentous! By joining forces, we are bringing you the best products in the market while staying up-to-date with the latest trends in the fitness industry. Enjoy 20% off with our Rifle Crossfit code RIFLECF20 Learn more here!
  • Get 15% off by pre-ordering your Clean Simple Eats Products. You can get anything from nut butters and waffle mixes, whey protein and so many other high quality supplements. Add your items to our pre-order sheet on our counter. 
  • Get 10% off a GOWOD Premium subscription. Get in touch with one of our coaches! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription!
  • Save 30% on your Rifle CrossFit Membership by using your HSA/FSA dollars to pay for your Rifle CrossFit membership.
  • Get $10 off your first bag of Modballs Clean Energy Bites or use code RIFLECROSSFIT at check out. They have two flavors, almond coconut and peanut butter, which has been described as a healthy Reese’s Pieces. 😋 Coming soon to our gym!!! 
  • Get one free InBody scan every quarter. Scans will be done every January, April, July, and October. Please be sure to get your scan done to keep track of muscle mass and body fat percentage to ensure you’re making the right progress. InBody scans need to be done prior to working out and preferably early in the morning on an empty stomach. 
  • Save $$ and help our community grow. Check out our Refferal Program: 🎉 If you refer a friend to our services and they sign up, you'll receive $50 off your next invoice, while your friend will also enjoy a $50 discount on their next invoice. Start referring today and enjoy the benefits of our Referral Program! 💰🤝
  • Check in at least 16 times (12 for Masters 50+) a month and you make it to our Committed Club! If you make it each month your name goes in the monthly drawing for a prize.
Back to blog

Leave a comment

Please note, comments need to be approved before they are published.