We are doing an extra Foundation class on Saturday at 10am.  Bring friends and anyone that is interested.   I am going to extend the start of the Paleo Challenge 1 week due to how busy we have been the past 2 weeks. 

It sure is nice to have a podium with mostly cfg shirts. 

We will start our final weigh-outs this week for the Paleo Challenge.    If anyone would like to go for the bonus points.  Go ahead and bring in your after pictures.  
I will be ordering shirts.  Please let me know if you have given up on the challenge.   

Definately not pose running but effective for Jason.  Jason"the machine" D.   Master of the 
40 Mile run!   

Congratulations Jason on his unbelievable accomplishment.  Without every running more than 13 miles before, he ran 40 miles on Saturday.  

We will be wrapping up the weigh ins over the next 2 weeks.    Please plan on putting your pics
up this week if you are going for the bonus points.  

We are doing a Jason D Larabar sampling tonight.  Check out Master Chef Jason's on flavors.  I am also going to start another set of weigh-ins tomorrow.  I need everyone to try to weigh in so everyone can see their progress.    I will put the top 30 on the board after the weigh in.  I am granting one day for the Paleo Challenge.  This can be a day that has already been used or a day in the future.   Please use your cheat day wisely.  A day counts from when you wake up until when you go to sleep that night.  Use this as your motivation to make it through the final weeks  of the Paleo Challenge.  

I am working on Live Video of some of our classes.  Please check the Facebook page and here for updates on when we are going to go live.  I am going to attempt one tonight for those interested in watching.  I will put the website up tonight. 

We are also getting some more kettlebells.  Get ready to tackle the Russian Bear!!

Call me at 336-971-0089 if you are interested in CrossFit and attending a Free Foundation class. 

Jason, our in-house Paleo master chef, has reproduced Larabars in his kitchen.  On Monday, he is going to do a sampling of many different flavors.  Come try they out on Monday and let us know what you think. 

Yes... we are the winner of the Go Triad Best of the Triad Reader's Choice Awards.    Unfortunately, the did not put the Greensboro with CrossFit but we know who we are.  Thank you to all that voted and made this possible. 

http://gotriad.news-record.com/content/2011/10/12/article/readerss_choice_awards_the_winners

Bruce and I both will be out of town this weekend so I hope everyone has a great weekend.

If you would like to participate in the MudBug Run, please sign up online and put CrossFit as your team.   It's going to be a fun race.  

Please bring your coolers tonight.  We will have 1200 pounds of beef at the gym tomorrow at 1pm. 

I need to get the leaderboard up so please weigh in as soon as possible.   

No Classes Saturday!  Tracy is organizing a park workout at Lindley Park at 9am for those that are interested.  Check the Facebook Page for details.    We will have no normal classes on Saturday or Monday.  We will start the Paleo Seminar at 4pm on Monday and then follow with the 31 Heroes Workout. You will be able to ask questions of Pat when you are not working out after the Seminar. 

PLEASE REGISTER AT WWW.31HEROES.COM. or http://www.active.com/giving-and-fundraising/multiple-va/31heroes-2011    It is $31 to do the hero workout but the money goes to help the families of those that protect us and gets you a cool shirt.  

Bruce showing the proper lunge depth. 

Nadia showing full extension on the squat.

Jessica showing proper squat depth. 

Robin has this same face after burpees. 

We will be hosting the 31 Heroes WOD.   I am working on the details now and should have it on the website in the next week.  Here is a link for the fundraiser:

www.31heroes.com

The Paleo Challenge will begin after Labor Day and will be a 10 week challenge.   Competitors will commit to 10 weeks of eating clean competing to lower bodyfat, bmi, and increase muscle mass.   We will have prizes for 1st place.    We will kick this off with a seminar and hopefully a Farmer's Market at the gym.   It should be a fun 10 weeks.  Get it all out of your system now before the competition begins. 

The Olympic Weightlifting class will begin Monday, August 22nd.  All of you that have contacted me so far have a spot in the class.  It will be M/WF at 7pm.  

Do nor forget that there will be no class on Saturday.  Everyone that is going to the Fight Gone Bad, contact Bruce via Facebook so he can give you the details.   Make sure you hydrate and represent CFG WELL!

A gauntlet has been put down to one of the coaches here at CFG and the instructor has accepted.  Brandon and Alex have challenged Bruce to a competition.  They will have to do 2 workouts a day for 3 days.   The winner will be referred to as king by the other 2 and the 2 losers have to workout in a dress at the gym.    One workout will be chosen by each of the competitors and I will get to program the other three.   Keep tuned for the details of when this competition will occur. 

Here are a couple of updates:

Schedule Changes:  The incremental classes will remain in effect except for the 6:30pm class.  Instead, we will be moving the 6 pm Foundation class to 6:30 on M/W/F.  Starting Sept. 1st at the latest, we will try a 9am class on M/W/F to see if we have enough interest.  

Thursdays, starting immediately, will be an Open Gym from 5-7.  This means that you will no longer need to sign up but you can show up and work on your own skills or wods.    A coach will be there but the workouts will not be organized.   

Olympic Weightlifting:  Beginning soon we will offer an Olympic Weightlifting Class on M/W at 7pm.  This will be Olympic Weightlifting only and will be offered to a limited group in addition to their CrossFit training.   There will be an additional charge for this 6 week program.    

We will be adding our own in-house dietitian over the next week.  Pat is pursuing his PhD at UNCG and you can follow his website here..

http://www.nutritionator.com/

He will be assisting with the upcoming Paleo Challenge.  More details of this will be coming out soon.  

We offer an instructor training class on Saturdays at 8:30.  Please talk to John if you might be interested in becoming a coach.