WODs

6/20-6/26 Week 8

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Alright Everyone I’ve got a real quick Update on where we are on our cycle and then we will get into the nitty gritty of the things going on in the gym.

We’re on week 8 of our 12 week cycle. This means it’s a de-load week. Better yet its only 4 weeks out from our Max weeks. We will be working in the 65%-75% range of our Oly lifts and power lifts.

Gym updates:

Schedule

If you remember last week we announced that a schedule change is going to take into effect at the beginning of July (mainly mornings). We’re also going to be trying a different style of class to better accommodate those on a tight schedule with our new CrossFit Express Class.

CrossFit Express: This will be a 30 minute class on Tuesday and Thursday at 7:40am Monday, Wednesday, and Friday at noon. You will follow either the L1 workout or the L1 strength and it will be on a rotating schedule. We’re going to be testing this out. If it’s a popular thing amongst you members, we will do more of it and also create separate programming for it if need be.

Level 1 & Fundamentals

Level 1 will go to 5:40am M-F and Fundamentals will be at 6:40am M-F. We’re hoping that this will create more consistency with the schedule.

Barbell

Barbell will now officially be offered in the morning as well. This class will begin at 5:40am.

Please see schedule layout below

Time

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

5:40am

L1/Barbell

L1/Barbell

L1/Barbell

L1/Barbell

L1/Barbell

6:40am

Funds

Funds

Funds

Funds

Funds

7:40am

Express

Express

9:00am

L1/Funds

10:00am

L1/Funds

11:00am

Pain Train

12:00pm

Express

Express

Express

4:00pm

Open Gym

Open Gym

Open Gym

Open Gym

Open Gym

5:15pm

Funds

Funds

Funds

Funds

Funds

6:15pm

L1/Barbell

L1/Barbell

L1/Barbell

L1/Barbell

L1/Barbell

7:15pm

Level 1

Level 1

Level 1

Level 1

Level 1



Price Increase:

Our gym has been doing great the past few months; we’re growing our community and having a great time doing it. Alex and I sat down last week to discuss the status of the gym and where we want to take it. There is no doubt in our minds that we want to create an even better product for our community. Whether we’re having more events, buying new equipment, adding more classes and coaching, or hosting seminars. In order for us to do this we’re going to need to increase our membership prices. We’re going to a little different structure as well. We’re only going to be offering unlimited packages at 3, 6, and 12 month rates. Below are our new membership prices that will take into effect on August 1st.

What does this mean for our current and loyal members? Well I am glad you asked. As long as you keep a current membership contract or agreement with Shockoe Bottom CrossFit, you will stay at your current rate. This means you have until August 1st to resign a contract for 3, 6, or 12 months. If you’re currently under a contract/membership, no worries. As long as you come to us and resign before your membership/contract expires we will give you your current rate.

If you know of any of your friends that are seriously interested in joining our awesome community, get them in now so that they can join at our current rates.

12 Month Unlimited

6 Month Unlimited

3 Month Unlimited

$140.00/ Month

$175.00/Month

$200.00/month

On –Ramp Course

We will be firing up our On-Ramp course again at the beginning of August. The layout for the On-Ramp course is going to be a little different than past. This is going to be a 3 week long course that runs Tuesday and Thursday at 7:15pm and Saturday at 10:00am. Our On-Ramp class will be a straight cost of $75.00. If you know of anyone interested in this class. Have them contact myself or Alex.

There are a lot of changes that are going to be happening at the gym in the next few months. If you have any questions, please email us.

Alex Madgar

amadgar@gmail.com

Greg Holmes

g.holmes0808@gmail.com