The calendar may not agree, but here in AZ it’s getting to be summer time. The heat is rising, students are finishing up, and we’re all preparing for the craziness to come.
To that end, some summertime items for your perusal:
- Summer Special We are offering a limited number of Unlimited memberships for $99/month!These are month-to-month memberships, and available for new members only. We will be offering these for the months of May, June, and July—purchase one month at a time, or commit to all three! No student/military discount available on these, and we will only be offering 20 per month. You will not be able to purchase these memberships online, so please contact us so we can set things up.
- Rate Changes We’re not leaving our existing members out of the deals! As of 6/1/14, we will be changing our rate structure to offer you greater flexible and value. More details to come, but you’re going to like it!
- Schedule Changes Beginning Monday, 5/5/14, we will be removing both the 1030 am CrossFit and 1 pm Foundations from the schedule. There are some possible additions in the works as well—keep an eye out in the weeks to come.
-Blog Changes I know, I know—the website doesn’t get updated often enough. Most of the (daily) action is really on our Facebook page. (Be sure to check it out, and Like us to keep updated with news and links.) We’re going to start ramping up the action on the blog also, and making sure that even our non-Facebook using clients are kept in the loop.
On that note, if you have any photos, announcements, content, or just cool stuff that you’d like us to share with the community, please send it along and we’ll make sure it gets postsed.
We’re very excited about the future here at CFSW, and we would all like to say a big ‘Thank You’ to you all for sharing it with us.
Some of you that have been around for a while may remember hearing about Lauriel Luther, a local CrossFit athlete who was diagnosed with brain cancer in 2011. The first ‘Lift it/Love it’ event and the 2011 Affiliate Competition in Flagstaff were both fundraisers for her.
I met Lauriel several years ago now, when she and two friends came into our original place for some coaching, and ran into her occasionally at local CF gyms and events. Others were closer, and have done a much better job in telling her story, but I will say that she was a good person, who faced her diagnosis with grace and determination.
After a long journey, Lauriel passed away at home in Washington a few minutes ago. She was surrounded by her loved ones.
We will have a normal Saturday schedule of classes, and then give everyone time to get cleaned up (if necessary). We’ll get going around 1 pm with the potluck. Please feel free to bring anything you’d like, but we will be having a pork-themed competition.
Feel free to invite your friends! We look forward to seeing you.
What are we celebrating? Take your pick: It’s the end of the CrossFit Games Open workouts. Spring is here. It’s a Saturday. It’s PORK, people! We don’t need an excuse!
CFSW Potluck, Saturday march 29th, 1 pm until we leave.
Please feel free to bring whatever you would like to contribute, but we’re also going to have a competitive theme: pork. It’s an appetizer! It’s an entree! It’s a salad! It’s a dessert!!! Is there anything pork can’t do???
Bring your best dish, and see if anyone can bump off the Morley clan for culinary bragging rights around the gym.
There will be a potluck AND a chili competition. Please feel free to bring any non-chili related food and drink that you desire. And we can always use plates or bowls and utensils. We have about 5 gazillion plastic knives from previous social events, and a good stack of styrofoam cups here.
And there’s still time to register to compete! Let me know before the end of the day today (Friday), and we’ll get you on the list.
830 class as normal 930 Foundations class as normal NO 1030 class.
Member’s Only 3
There will be two (2) workouts as part of this competition. One will be the CF Open Workout 14.2 (or a suitably scaled alternative), the second will be announced on Saturday.
The first workout will begin at 11 am, we should be completely wrapped up by 1 pm.
To assist with planning, we are requring pre-registration by Friday 3/7 at 12 noon. Please contact Ken, or sign up at the gym.
The workout portion of the competition is open to all CFSW members (scaled version available), so please sign up. It will be fun! CFSW Alumni and guests may be granted permission to participate, depending on numbers. Please contact Ken for more information.
We will also need help with organization and judging, so come down even if you don’t plan to compete!
Following the workouts, we will have a potluck and Chili cookoff!
If you prefer to challenge yourself more in the kitchen than in the gym, here’s your opportunity to satisfy your craving for competition! Create your best chili dish and see how it stacks up.
Maybe someone will be able to pull off the double victory Saturday??
Prefer to make a chilly dish, instead of a chili dish? Please feel free to bring anything you would like for the Potluck—it’s hard to survive on chili alone.
So, to be clear: Everyone is welcome to come and watch, cheer, eat and drink. Bring food. Or drink. Or whatever. But (this time, at least) the competition will be between the chili chefs.
Questions? Comments? Concerns? Contact us at (480) 329-8484 or firstname.lastname@example.org
Thanks for your interest in training with us at CFSW. Here’s the quick guide to getting started.
Step 1: Check out this page, or click the “Get Started” tab on the menu bar above and to the left.
Step 2: Take a look at the available options, and decide on the appropriate path (Foundations, Jump Start, 1-on-1 training). Not sure?Feel free to contact us, and we can work with you to help you make the right choice.
Step 3: If you are an experience CrossFitter or athlete, you may be able to move straight into the classes. Here is a handy list of skills and movements that you should be able to demonstrate competently.
Anyone interested in getting in on a rowing challenge and raising some money for charity? The goal: row 100,000 meters between Thanksgiving and Christmas. There is a small group of people who are going to be participating.
You’ll need to create an online logbook here, and then let Ken know ASAP so we can get everyone coordinated.
We will be open from 10 a - 12 p on Monday, 11/11/13 for Open Gym. Workout will be provided, or do your own.
*We are scheduled to do a CrossFit Total Monday or Tuesday this week (I didn’t take Veteran’s Day into account when programming), and we’ve done Murph on Veteran’s Day for 8 years now. So: Your first 2 workouts of the week will be the Total and Murph. Personally, I would do the Total first…
Re-Opening Party and Partner Workout Challenge 9/28!
Please join us this Saturday, September 28th, as we ‘Officially’ celebrate our new location! We’ve been tackling projects all summer (and will continue to do so), and we’re ready to show things off!
Schedule of Events:
830 class as normal
930 - 12-ish Open House/Public Welcome. Invite friends, family, whomever. Anne (who will be running the Kids’ program) will be there with some games and activities, and we’ll be running heats of our Partner Workout Challenge!
Around 12, we will be closing down the public portion of the day for a CFSW only Potluck/BBQ.
Hope to see you here!
Details for THE PARTNER CHALLENGE!
In the grand tradition of the CFSW Members Only competition of ‘12 and the Weightlifting meet over the summer, we’ll be running a Partner Workout Challenge Saturday.
We’ll have heats beginning sometime around 9 am, and running about every 30 minutes or so (or as needed), until everyone is done.
There will be prizes awarded for the top Male, Female, and Co-ed teams. At least one member of each team must be a CFSW member (or Alumnus).
This will be a ‘CrossFit’ style workout, but designed so that you’ll still be able to enjoy the BBQ afterward. There WILL be scaled options, but prizes will only be awarded to the top teams that complete the workout Rx’d.
Last-minute registration will be allowed to accommodate peer pressure, but advance notice will be appreciated. We’ll have a sign up sheet at the gym, you may email us or just comment below (with the name of your partner).
Ben here, and today I want to discuss having a sense of PURPOSE!
So Strap in and Hang on, because we are about to get all sorts of “moto” up in here!
When I was discharged from the military in July of 2006, I was high on the fact that I was able to walk my sister down the aisle on her wedding day (a goal that I had set, when I was still in the hospital)! It gave me such a sense of accomplishment since the Doctors told me that I would not be able to because of my injuries. However, I was not about to let that stop me, so I charged forward till I accomplished my goal!
Fast forward a couple months and I found myself not only without a goal, but also with the feeling of worthlessness and lingering depression. Couple that with my nightmares and anxiety and I was a mess. I honestly didn’t know what to do. I did drink quite a bit to numb the embarrassment and pain that I was experiencing in my life.
This living aimlessly continued for about three years. Then one day, I heard a guy speaking about goals as a way to guide your life, and I decided I would give it a try. So, my first goal I set was go to the gym 5 times a week. So I set up a “plan of attack,” of making time and went after my goal. The sense of accomplishment and purpose I got in return was incredible. It was so rewarding I decided to apply it other aspects of my life, bother professional and personal.
As I progressed I found that setting little goals were nice, but I found myself losing momentum. What I found was I was setting goals I KNEW I could reach, and not setting a goal to reach something that was outside my comfort zone and seems a little crazy! So I decided to set HUGE goals! Goals that will require me to step outside of my comfort zone, learn more and really make me stretch and push myself as a person and that is what I want to challenge you guys to do.
I want you to set some small goals, but also a HUGE goal, something that requires you to “stretch” and to get a little uncomfortable. My big goal is by December I want to give a motivational speech to a big corporation. Does it scare me? YES!!!! In order for me to grow, I must step outside my comfort zone, as do you too!! I dare you to set a goal and COMMIT to it!!!!!! Write it down and review it every day, closing your eyes and visioning it every day! Then you will believe that it is POSSIBLE!!!!!!
I hope you guys are have an outstanding day!!! Holla back!!!
Here is a quote to think about, when you are setting your goals.
The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.
Just a reminder, we still have a few of the discounted 10-3 student memberships available for $60! And to accommodate those folks (and everyone else), we’ll be adding some new classes toward the end of next week.
Beginning 8/15, we’ll be adding a class at 1030 am and a Foundations class at 1 pm, Monday - Friday.
Question for you all: would anyone be interested in opening up a morning session for the Olympic Weightlifting class? Please comment below or contact Ken if you would be up for it.
We would like to offer a hearty congratulations to Sara, competing in the World Police and Fire Games in Northern Ireland over the weekend. She won the Hammer Throw Gold Medal with a WPFG World Record throw! She’ll compete later this week with her brother in the Toughest Competitor Alive competition. We’ll keep you updated as we hear results.
Member's Only Weightlifting Meet and Potluck 8/17/13
We needed an excuse to have a barbecue, and everyone likes to pick up heavy things! So, we are going to have a mock weightlifting meet on Saturday, August 17th. We’ll plan to start about 11, but final schedule will depend on the number of competitors.
This marks the end of the first 4 week cycle for the Olympic Weightlifting class, so it will be a perfect opportunity to establish new 1 RMs before we start our next cycle.
We also have people who have expressed an interest in competing in Olympic Weightlifting. This event will give you an opportunity to experience a competition. We will be following USAW rules.
Please note: this is a FUN event! You DO NOT need to be actively competing (or even interested in competing) to register!
Come out and compete (and win prizes!)! Come out and support your friends! Come on out and grill something!
Competition is limited to CFSW members, but anyone is welcome to join us to watch and BBQ.
$10 to compete, free to spectate. Registration is online only, deadline is 8/15. To register, click here. You must be be signed into your Front Desk profile to be able to register. It is listed under the ‘Plans and Passes’ tab.
Call or contact us with questions or for further details.
BRING A DISH FOR THE POTLUCK!! (Or just scrounge off of your friends…)
Some of you have already guessed the identity of our mystery man from a few days ago. Ben and his lovely wife trained with us previously (before moving to the far side of the world), and Ben has coached off and on at CFSW for the last few years. We’re pleased to let you know that he’ll be back coaching, starting next week.
For those who haven’t had the pleasure, I’ll allow Ben to introduce himself:
I am a proud Marine, and I served in Ramadi, Iraq in 2005-06’. During my tour, a Humvee I was riding in, was struck by a roadside bomb killing two of my fellow Marines and leaving me with a right-leg amputation. Needless to say, the incident changed my life forever.
When I was first discharged I was lost. I wasn’t sure what to do with my life; so I floated around from job to job, and drank A LOT to help me cope with insecurity and my loss.
In 2009, I moved to Seattle, WA and that’s where I was introduced to Crossfit Northwest. The community was surprisingly receptive and supportive to me participating in the programs. I loved it! So I kept going back, and found that it was helping me cope with my nightmares and emotional symptoms associated with PTSD. It also rekindled the love I had for lifting weights that I discovered when I was in Iraq.
When I moved down to Tempe, AZ in 2010, I found another great community of people at CrossFit Southwest. What surprised me was the way that people here were also motivated and inspired by my story of recovery. I loved the fact I could inspire people to live better and overcome obstacles.
As a result, I wanted to increase my knowledge about the science behind lifting so I could improve my coaching abilities. Over the last couple years I have aquired several fitness certifications; such as, Crossfit level 1, and USAW Olympic Weightlifting
I look forward to blasting steel with you and assisting you in reaching your goals!