Weekly Newsletter April 1st-7th

Weekly Newsletter April 1st-7th

News & Notes 📰

Goal Setting Sessions & InBody Scans in April 📢

To maximize the benefits of your membership, including our InBody scans, we have implemented quarterly scanning for all members (excluding nutrition clients). These scans will take place in January, April, July, and October.

Starting in April, we are introducing an exciting new process to enhance your experience and provide valuable guidance. To receive your quarterly InBody scan, we kindly request that you schedule a goal setting session with one of our coaches (it can be done anytime before your class, even if you eat. We only have to be consistent with the time we do it). During this 15-minute session, your coach will not only assist you with the scan but also review the results, discuss personalized goals, and provide actionable steps.

We are pleased to inform you that these goal setting sessions are completely free and included in your membership. We strongly believe that this additional value will empower you to achieve your fitness aspirations more effectively. We appreciate your understanding and continued dedication to your fitness journey. Rest assured, we are committed to supporting you every step of the way!

And the winner is…

The winning team of the 2024 Rifle CrossFit Open is Captain Katie's team, who secured an impressive total of 99 points! In a closely contested competition, Captain Jess's team came in second, only three points behind. The victory grants Captain Katie's team the coveted bragging rights, as well as a small surprise. We would like to express our sincere gratitude to all the incredible members and coaches who contributed to making this year's Open truly memorable. We are aware that everyone experienced a mix of nerves and excitement, and we couldn't be prouder of the outstanding performances displayed in all the workouts. We eagerly look forward to next year's Open!

Upcoming Events:

📅 Kids Class with Katy Mercer:

   - Date: Next 2 Mondays, tomorrow April 1st 4-4:45pm $10 a child ages 6-10 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! 💪🌈

📅 Gymnastics, Tumbling, and Mobility Clinic with Katy Mercer:

   - Date: Saturday, April 13th Sign Up to secure your spot, $15/person 10:30-12:30

  Katy Mercer, a renowned expert in gymnastics and mobility, will be joining us for a clinic. This is an excellent opportunity to improve your skills, learn new techniques, and enhance your overall performance.

📅 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 June 22nd  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.

Birthdays this Week 🥳

Nikki Macklin Apr 3, 2024

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

3️⃣ Areas Of Focus To Achieve a Healthy You 🙌

Are you guilty of putting to-do lists, work, and other people before your own needs?

The problem with forgetting to fill your cup is that you aren’t able to give your best self to anyone or anything else. Not to mention, you start experiencing less-than-ideal side effects when you put yourself on the back burner.

Giving what you don’t have is one of the most selfish things we can do and the quickest way to burnout.

The good news is that it doesn’t have to be complicated. You can start working towards a healthy you by choosing something simple from the categories below to start implementing TODAY.

1. Body

Working on your body has a huge impact on overall health. Many people find this area to be the easiest to start with. If you aren’t working on your body one of the examples below might be a great place for you to begin.

For instance, you could:

  • Consume nourishing foods
  • Work on your hydration
  • Move your body (exercise)
  • Prioritize sleep

2. Mind

Our mind is powerful. It has the ability to transform the world around us and improve our overall quality of life. Check out the list below to see if anything stands out to you.

Things you could try:

  • Read
  • Take a break from screens
  • Make a gratitude list
  • Try something new

3. Soul

Being busy and stress go hand in hand. Take the time to refresh your soul daily by finding something that works for you.

Some ideas to try:

  • Spend time in nature
  • Get fresh air
  • Stretching
  • Breathwork
  • Listen to music
  • Smile/Laugh

If you are struggling to put yourself first so you can give others your best self, today is the day to break that cycle. The key is to ensure you aren’t trying to change everything at once or biting off more than you can chew.

When thinking of ways to achieve a healthier you, begin with the things that you are excited about. This way you won’t feel overwhelmed when incorporating them into your new daily routine.

Still don’t know where to start? I’m here to help! 

Have a great week!

— Coach Caroline 

Programming Summary 🏋🏽‍♂️

Monthly Focus: Quarterfinals 2024

Welcome to April! This month, we are excited to announce that we will be preparing for the Individual Quarterfinals week. To kick off the month, we have planned some exciting benchmark workouts for you.

Let's start with Barbara, a challenging workout that will push your limits. Additionally, we have included a 1-mile run and a 5-rep-max bench press to test your strength and endurance.

Mark your calendars for April 15-21, as this is when the week of Individual Quarterfinals workouts will be incorporated into our programming. These workouts have been designed to challenge the very best athletes, and we will provide scaling options to ensure that every athlete in your gym can participate and excel.

Get ready for an exciting and action-packed month of training. Let's give it our all and make this a memorable Quarterfinals season! And here is what’s in store for our week: 

Monday -

- A time-based challenge to complete as many rounds as possible of box jumps and handstand push-ups. Skill work: KB Shoulder Press

Tuesday -

- 5 rounds for time, including a 200-meter run and 6 clean and jerks with challenging weight. Skill Work: Build to a heavy set of Clean & Jerk

Wednesday - Benchmark Workout: Barbara

- Intense workout consisting of 5 rounds of pull-ups, push-ups, sit-ups, and squats with rest in between rounds.

Thursday - Partner Workout: 

- Engage in a team-based workout with synchronized walking lunges, hang power snatches, and double-unders.

Friday - Heavy Day: 240405

- Focus on building strength with 5 sets of 10 back squats, progressively increasing the load.

Saturday - 

- Fast-paced workout with 5 rounds of push presses, lateral burpees, and rowing for calories. Skill Work: Hollow Rocks 

No single workout can develop all aspects of fitness and training different time domains helps develop different metabolic pathways. That’s why CrossFit workouts vary daily.

Effectively harnessing elements of variance is key to developing a broad fitness. Keep showing up so you can be the best and fittest version of yourself! 😎

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!

  • Get 15% off at 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. 
  • 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.

Wishing you a blessed and joyous Easter! May this season bring you renewed strength, inspiration, and success in your fitness journey. May you find unity and support within our community, and may your hearts be filled with love and joy. Happy Easter! 

Your Rifle Crossfit Family

Brandon & Caroline 

 

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