The workout will be a team workout at 10 AM
The party will be later that night at a location TBA.
Come have some fun working out in costume then hang out with some Halloween shenanigans and food.
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We will be holding our Halloween workout and Party on Saturday October 29th. The workout will be a team workout at 10 AM The party will be later that night at a location TBA. Come have some fun working out in costume then hang out with some Halloween shenanigans and food. Halloween 2015
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Every summer in July we have an in-house competition. The goal is to help build the community with an event that we all do together and to allow new members to "test the water" of competition in a comfortable environment. This summer we will host our competition on July 30th and it will be same sex partners. Our SPT and Team classes will be canceled. Athletes will need to be at the gym at 9:00 AM for registration, workout review, and warm up. Spectators are free to come and watch our community throw down. After the events we will be hanging out at the gym having some beverages and playing some games. Here are the Events Event 1 - Endurance Chipper For Time 1000 meter Row 50 Calorie Assault Bike 1 mile Run * no time cap. row and bike are split any how. both partners must complete the run. Event 2 - Sprint Chipper For Time 40 GHD Situp (parallel for all athletes) 40 DB Thruster (35/20) 200 meter Sled Pull (161/96) * small sled must be pulled. 161 = 3x45#, 96 = 45#+25# Event 3 - The CrossFit 10 minute AMRAP 10 Clean (135/85) 10 S2OH (135/85) 10 Lateral Burpee If you have any questions shoot me an email: [email protected] Cheers, Berek This will be our second year running the Intramural Open. This idea came from some other CrossFit gyms and CrossFit HQ just released an article about this new way of thinking about the open.
The article in question. First the Open is about testing your fitness against yourself, friends, community, family, or even the world. Having something that can show if you are getting fitter is very rewarding and can help keep you motivated. Remember this year there will be a SCALED and RX division. So all skill levels can do this. As in years past Friday night will be the big night for the Open. All classes Friday will be doing the Open. After everyone is done the workout we will be hanging out at the gym playing games and maybe a few adult beverages. Here is the idea. We will get everybody interested in doing the open and the coaches will be the captains for a team. Once we get all willing participates collected we will hold a draft. All athletes will be drafted fantasy football style. One time Points 3 point - Profile Picture on Games Site 3 point - Team Name Every week of the open teams are trying to accrue as many points as possible. 5 point - Best Spirit 3 point - Per Athlete that finishes in the top 3 in the gym (male and female) 3 point - Showing Up for Friday Night Lights and competing 3 point - Guessing the workout 2 point - Doing the workout at another time 1 point - Earning an official Score 1 point - "The Real MVP" chosen by the captains The reason we like this idea is it makes the Open more about the community and it makes is much more of a fun event. Cheers, Berek This time of year brings two areas of focus New Year's Resolutions to eat better, and getting ready for The CrossFit Open.
In order to help everyone achieve their goals we are going to hold a short nutrition seminar on Wednesday, January 6th @ 6:30 PM. The seminar will focus on the basics of eating for performance and provide tools for prepping for the open. FOOD LOGGING One of the tools for both beginners to fitness nutrition, and open preppers is food logging. The logging will be different than other challenges that we have done in the past. The number of days to be logged will increase every week and there will be no standard nutrition guidelines. Week 1: 3 days Week 2: 4 days Week 3: 5 days Week 4: 6 days Week 5: 7 days Week 6: 7 days (The Open Starts) The logging will be optional once the Open starts, however the Open lasts 5 weeks and nutrition will be just as important. If you have any questions shoot us an email [email protected] Cheers, Berek Our Fall Nutrition Challenge is back. In a team environment learn to build new routines to reach your fitness goals.
Dates of Interest Challenge Information Session Wednesday September 16th at 6:30 PM Challenge Starts September 21st til October 25th (5 weeks) Registration Google Spreadsheet Cost 25$ Bod Pod Included in the cost of the challenge will be 2 sessions for the Bod Pod. Getting tested before and after the nutrition challenge will get you team additional points. Team This will be a team challenge. There will be points for Bod Pod testing, logging meals, training, surprise extra credit, etc. More Information will be given at the information session. If you have any questions shoot me an email or we can talk at the gym. [email protected] Cheers, Berek Equity will be supporting the 2nd Annual Fight for All Foundation (American Cancer Society)
5k Run/Walk this Saturday @ Glasgow Park. Due to this event, the Gym will be CLOSED. (SPT class will be held Friday 4/24 @ 5:30pm) We will be holding a Pre-Run workout @ 8am for Adults and Kids, as well as a Post-Run activity too. (ALL @ the park) Registration for the 5K starts at 7:30am, so come early to register, get in your workout and then the Run/Walk starts @ 9am. For more info on the event, visit https://www.facebook.com/events/659379684172264/ or http://us3.campaign-archive2.com/?u=8c76ac3ea03421a1b60b271e6&id=35dc573b0d Great event for the whole family, hope you'll join us! -Krista ESAC 9 is upon us and things are a bit different this time around. Saturday will be the Rx competition and will be just like past ESACs. Sunday will be the scaled competition and it will be a PARTNER competition then the best partner teams will compete for a team trophy. The events have been released and the workouts are very accommodating for all athletes and skill levels. The event will be held at CrossFit Salisbury on February 21st and February 22nd.
Registration
The price goes up after February 7th. Sign up soon. Final registration day is February 17th. Don't delay. https://www.eventbrite.com/e/eastern-shore-affiliate-challenge-9-tickets-15124061475?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=eventurl_text Special Note Krista and I own a house about 15-20 minutes from CrossFit Salisbury. If you are interested in coming down the night before and staying at the house everyone is more than welcome. You will need to bring sleeping equipment and/or air mattresses. We do not have any beds in the house. Please let us know if you are interested. Both of us will be staying down there all weekend for both days of competition. Questions if you have any let me know. [email protected] Cheers, Berek Friday, August 29th - NO 6pm Class (moving begins)
Saturday, August 30th - 9am-? There will be NO Barbell Club. Instead of the team workout we will be moving all the equipment from the old gym to the new gym for time. All of the staff we be there pretty early (around 7:00 AM) and will be working all day. If you can help for 10 minutes, an hour, or all day every little bit helps. This moving would be nearly impossible without the help from the community. TEAM SERIES If you are doing the CrossFit Team Series workouts we will take some time out of the day around 10:00 AM in order for your team to do the workouts. If you have any questions shoot Berek an email [email protected] We went into ESAC 8 defending our title of "Fittest on the Shore," and came out for a second time as Champions. Every athlete that participated, put all they had into each and every workout and we could not be more proud of all of you. For some this was their first competition, and others were veteran competitors, but everyone worked their asses off. Krista placed 3rd for the Elite Women's division in the Individual competition. Checkout the link for final scoring and results - https://docs.google.com/spreadsheets/d/1RcCEC6EWVcYAmQXo7ZoYGsfOdZHMenw3A284Yb85pbc/edit#gid=247606882 After the individual events came the team competition. The top 3 men and women from each gym compete for the title of fittest on the shore. Our team include Heather, Cole, Krista, Jason, Joe F., and Jessie. There were 3 team events; we took 2nd in the first event, 1st in the second event, and then competed with CrossFit Unlocked for the Final event and came out on top. We can not be more proud of all of our athletes. It was not just the members on the team that contributed, everyone was there supporting and assisting the team both physically and mentally. It is the push that everybody puts in everyday. Many of our athletes/coaches will be competing in ESAC 8 @ CrossFit Sweat Angel this weekend.
Saturday, August 9th As a result, the Gym will be CLOSED. If you would like to come watch and cheer on your fellow teammates, feel free. Address - CrossFit Sweat Angel - 23 Cochran Ln, Bldg #1, Cochran Ln, Camden, DE 19934 Competing Athletes - Registration begins at 7:45am-8:15am, and the first workout will begin at 9am. Estimated duration - Individual WODs completed by 1pm. Team WODs to follow. Make sure you bring some "fuel" for yourself throughout the day as well as extra clothing/shoes. If you have any questions on what to bring, talk to a coach. |
AuthorsBerek Bryan - Head Coach Archives
May 2018
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