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1
Dec

December 2020 Newsletter

Hi Everyone, 

Here we are. Can you believe it? One month left of 2020. Please take some time to read our exciting news for the month! 

New Open Gym Time Slots: 

In order for us to accommodate everyone’s schedules and do it in a safe way, we have decided to run “open gym” hours for you all. Reservations are still required. The only difference is that these are NOT coach-led classes. You can come in and do your own thing or do the workout of the day. Here are the new time slots effective Wed. Dec 3rd. Unfortunately, we will not be offering anymore open gym slots that coincide with our regular class times which means our pm open gym slot will no longer be available. 

Mondays 10:45-11:45am 

Tuesdays 10:45-11:45am 

Wednsdays 8:30-9:30am 

Thursdays 10:45-11:45am 

Fridays 8:30-9:30am 

Sundays 9:30-10:45am 

December Holiday Schedule: 

Please note the following changes to our schedule for the upcoming holidays. 

Dec 23rd- Normal except no 6:15pm class 

Dec 24th- 9am and 10:15am class only 

Dec 25th- CLOSED 

Dec 31st- 9am and 10:15am class only 

Jan 1st- CLOSED 

December Athlete of the month Is: 

Vinay! He’s been a member with us for about 10 months and is a regular at our 6:15 pm class. Originally from India, Vinay came here 5 years ago and graduated with a master’s degree from CU in telecommunications engineering. He’s a wireless engineer for Spectralink. He hates burpees (who doesn’t) but loves power cleans. Congrats Vinay. Your dedication and patience towards learning and improving is awesome! 

December Gym Christmas Party: 

Unfortunately, our annual gym-wide Christmas party will have to be canceled this year due to COVID. As much as we want to hang out with you all outside of classes, it’s just not safe for us to gather in large groups inside at this time. Fingers crossed we can all do something extra special this time next year! 

Important updates on COVID: 

Just a friendly reminder of what we have and will continue to be doing to keep our gym open and a safe/COVID free environment. 

1: We are allowed to stay open at 10% max capacity which means 9 people for us. All of our classes are capped at 8 people plus a coach (this includes our Saturday class and open gym hours). 

2: Class reservations are REQUIRED. This helps us track who has been in our gym and when. If you are NOT signed up for a class and it is at max capacity we will, unfortunately, be forced to turn you away. Also, please remember to cancel your reservation if you cannot make a class as you will be taking a spot up from someone else. 

3: Facemasks are REQUIRED anytime you come into the gym. We suggest investing in your own reusable one as opposed to our daily throw away ones. 

4: At least 6 feet of distance is required between you and other members at ALL times. 

5: Members must disinfect all their equipment/floor area after use. 

6: The garage gym door will always be opened and the ceiling fan will always be on during class times. Yes, it will be cold, windy and rainy but airflow is key. We will blast our heater but the doors need to remain open and the fan on. Bring a sweater during these next 3-4 cold months. 

Welcome New Members and Happy Birthday December Members: 

Please help us in welcoming some new faces to the gym this month. If you don’t recognize someone in your next class, be sure to introduce yourself. Welcome, Mak, Leigh, Anton, Gloria, Linda, Frances and Josh. Happy Birthday to Dane, Dianella, John, Adam, Arun, Cora, Ben, and Kent! 

Thank you all for sticking with us through this roller-coaster of a year. Boulder CrossFit would not be opened if it weren’t for the continued support from current and past members. Here’s to a fresh 2021 for us all! 

Zach T. 

19
Nov

COVID Updates Nov 19. 2020

Hi Everyone, 

Starting this Friday, Nov 20th, we will now be capping ALL of our classes at 8 total members (9 with a coach). This is in response to Boulder counties new mandate for gyms to be open at 10% capacity or 10 total people whichever are fewer. Our building capacity is 92 which allows us to have 9 total people inside the gym at one time. Please note that class reservations are always REQUIRED. The last thing we want to do is turn you away from the gym when the class is already capped. 

We will be working on adding in additional open gym hours and another Saturday morning class after the Thanksgiving week. Please bear with us the next few weeks as we figure out how we can accommodate everyone’s schedule to best fit 9 people in the gym at once. Our 6am and 6:15pm classes are the least attended so if you can make either of those work that would be best. 

The good news is we are still allowed to be open! If we want to keep it that way, now is not the time for us as a gym to be lax about these new protocols. 

Thank you and let me know if you have any questions. 

-Zach 

12
Nov

How to find your WHY in CrossFit?

After doing Crossfit for almost a decade it’s sometimes easy to forget why I do this form of fitness. Why do we put ourselves through these intense, breath-gasping, sore-leaving workouts day in and day out? Is it because we want to get a good workout in so we can be fit for life outside the gym? Or is it because we want the best score or time for the day? If you asked me this question 10 years ago I would answer the latter. Here is my story and my WHY behind CrossFit.

I first started CrossFit out of college around 23 years old. I was always an athlete and being competitive has always been in me. In my first several years in CrossFit, my mentality was always the same. Give 100% to every session, workout every day with no rest days, and beat everyone’s score/time. If this meant sacrificing my form to get a few extra reps or seconds off my time, then that’s how it had to go. I rarely ever listened to my coaches, never did any mobility work, and tried to skip the small steps/progressions in all workouts. I would feel guilty if I scaled a workout. But then something happened…

I hit a wall. I was burnt out, fatigued, and felt lost as to why I started CrossFit in the first place. I wanted to quit altogether. I soon realized I needed a new why. I no longer cared so much about beating the young student-athlete next to me, because the fact of the matter was this: there will always be someone faster, stronger, or more coordinated than you. Comparing myself to others during a class left me unhealthy in my thought process as to why I CrossFit. There will be a time in my life where I simply won’t have the time to train several hours a day and my priorities will lie elsewhere. I came to terms with being happy with the simple fact of just showing up. I came back to classes with a renewed sense of energy and fun.

Remember this: the person who trains 3-4 days a week for 1 hour for 20 years and gets progressively better will be more fit than the person who trains 7 days a week for 2-3 hours for a few years. Everyone’s fitness story is different but I’m sure we can all relate to losing our why at some point during our journey. For me, I continue to CrossFit day in and day out because it’s fun, challenging both mentally and physically, and it builds strong relationships inside and outside of the gym.

You have to find your why behind coming to the gym every day. Competition is great and can be healthy, but trust me, it will only take you so far. Let’s hear it; what is your why?

-Coach Zach

10
Nov

Veterans Day Nov 11th, 2020

Join us this Wednesday for our Veterans Day WOD. Normal class schedule. Bring any friends/family members for free.

  • AMRAP in 21 minutes
  • 400 meter Run
  • 21 Push-Ups
  • 21 Box Jumps (24/20 in)
  • 15 Burpees
  • 9 Pull-Ups

This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

2
Nov

November 2020 Newsletter

Hi Everyone, 

I can’t believe we only have 2 months left of 2020. It has been quite the year, to say the least. As we finish up this year and look forward to the upcoming holidays, let’s all take a moment to be thankful for everything and everyone that we have. I am thankful for each and every one of you for sticking with us through all the ups and downs this year and for making Boulder Crossfit a special and welcoming place for friends and fitness. We have some exciting things planned for 2021 that you don’t want to miss out on! Let’s keep growing stronger together. 

Saturday, November 7th: 9am Surprise Substitute Coach 

You won’t want to miss this Saturday’s workout. We will be having an awesome surprise coach who you may or may not recognize:) She has also very generously offered to open the gym at 8am if anyone wants to come in an hour before and do their own workout or make-up a workout they missed from the week. 

November Athlete of the Month: Ligia 

Originally from Brazil, Ligia found Crossfit after moving to the states 10 years ago. She’s been doing it for 4 years now but only about 2 months at our gym. Her day job is a regulatory affairs manager. Ask her to explain what that means:) Her favorite movement is deadlifts. Outside of the gym, she loves to bike and hike. Congrats Ligia. You’re positive energy and outgoing personality truly show whenever you’re in the gym! 

November Holiday Schedule: 

Monday/Tuesday, Nov 23rd/24th- Normal classes 

Wednesday, Nov 25th Normal Classes EXCEPT NO 6:15pm class

Thursday, Nov 26th Thanksgiving Day CLOSED 

Friday, Nov 27th, 9am class ONLY. Friends and Family welcome FREE of charge. All other classes canceled 

Saturday, Nov 28th Normal 9am WOD 

*This will also be updated in Wodify the week of. 

Welcome New Members and Happy Birthday November Members:

Boulder CrossFit is still growing! Please help me in welcoming several new members to the gym this month. Welcome, Lila, Matt, Jessica, Lucy, Michael, Tia, Christian and Angela. Make sure you introduce yourself in your next class with them. Also, Happy Birthday to Moira K, Pedro, Matt, Connor, Madeleine and Walker. If you come on into a Saturday workout, you get to choose what we do. 

Boulder Crossfit Physical Therapists: 

Two of our very own members want to give special discounts to us all so please be sure to book directly with them if you’re interested. 

Dane: 

North Boulder Physical Therapy is owned by Dane Kelley and his wife, Audrey. Dane has seven years of experience as a therapist and degrees in business administration and leadership. Dane has been active in the CrossFit world for two years now…and just conquered his first muscle ups (plural) in a workout a few weeks ago. North Boulder Physical Therapy offers free consultations to all Boulder CrossFit members and is in contract with most insurances (BCBS, Medicaid, UHC, Cigna, for example) and offers a Private Pay option.

Email: northboulderpt.com or [email protected]

Mitchell: 

Mitchell is a Physical Therapist working at Colorado Sports Chiropractic, Massage, and Performance Therapy off 28th street here in Boulder. He received his Doctorate in Physical Therapy and Masters of Science in Athletic Training from Shenandoah University in Virginia.

If you have any questions or nagging injuries you want to get checked out, please feel free to reach out to him at the below contact info or ask him when you see him around the gym! As an added benefit, all Boulder CrossFit members are eligible to receive 10% off his services.

Phone: 303-736-9343 Email: [email protected]

That’s it for this month. 

As always my door is open 24/7 with any questions. comments or concerns.

1
Oct

October 2020 Newsletter

Hi Members, 

Fall has officially arrived! While many of us are getting ready for the holiday season right around the corner and hoping for a better 2021, don’t forget that your fitness should be one of your top priorities. That means trying to get in here at the very least 2-3 times a week. 

Recap of September 30k Squat Challenge:

While we officially tallied a total of 26,243, squats, something tells me not everyone recorded every single squat they did this month. Congrats to our top 2 finishers. Brian with a total of 2600 and Randy with a total of 2075. We will hold off on our next challenge until after the holidays in January. The next challenge will come with a very enticing reward for the top finisher. Stay tuned. 

Recap of our Wendler Strength Cycle: 

Congrats to everyone who PR’d on their lifts this past cycle! All your consistency and hard work paid off and we saw some huge jumps in everyone’s back squat, deadlift, and strict press. We are going to take a break from these lifts and focus more on gymnastics, and Olympic lifts over the next 2-3 months. We will start another strength cycle in the new year. 

October 2020 Athlete of the Month:

This time our member of the month goes to Michael! Michael has been a member with us just under a year and is a regular at our noon class. He consistently puts in the work 5 times a week and has a great attitude towards fitness. Michael is a User Experience Designer at Workday. His favorite Crossfit WOD is Murph. His advice to people just starting out is to be kind to yourself, celebrate your own progress, and don’t compare yourself to others. Outside the gym, he enjoys photography, music, and spending time with his wife and daughter. Keep up the awesome work, Michael:) 

Saturday, October 31st: Halloween WOD 9AM 

Join us for a fun 9am class as we celebrate Halloween together. Be sure to dress up in your costumes and bring any friends/family you want. This will most likely be a partner WOD (socially distanced, of course) and will be done mostly outside of the gym in our parking lot. 

New Boulder Crossfit New Swag: 

Don’t forget about our new t-shirts/tanks that arrived last week. The cost is $20/shirt or $35 if you buy 2. Please be sure to mark your name down on the clipboard next to the stereo system. 

Happy Birthday October Members: 

We want to wish a happy birthday to Angela, Moira B, Dylan, and Denise. Don’t forget to come on into a Saturday WOD and make up the workout for the class! 

Welcome New Members to BCF: 

We’ve got several new faces in the gym this month. Be sure to introduce yourself if you don’t recognize someone in your next class. Welcome Krill, Cora, Ligia, Riley, Alexandra, Giovanni, Siva, Rich, and Jonathan. 

That’s it for this month. 

Thanks again for all your continued support of Boulder Crossfit! 

1
Sep

September 2020 Newsletter!

Hi Members, 

Here’s our newsletter this month! Please reach out anytime with comments, questions, or suggestions. 

Monday, September 7th Labor Day Workout 9am:

Please note we will only be holding 1 class this morning. All other classes will be canceled for the day. The workout itself will mostly take place outside in the parking lot so we won’t be capping it. However, class reservations will still be required. All other classes this week will be on as normal. Friends/Family welcome to come workout with us for FREE this day. 

Sept 1-Sept 30th  Gym Wide Air Squat Challenge 30k:

Our next gym wide challenge is set to be 30k total accumulated squats. Any type of squats work. Think Air Squats, Front/Back/Overheard, Goblet, or Pistol Squats. The only rule is that they must be done inside the gym to count. 

Boulder Crossfit Scholarship Program:

Starting September and for 3-6 months after, we will be introducing our first ever Scholarship program! The contest itself will take place over social media but the goal behind it is to provide FREE memberships to underrepresented groups/people who wouldn’t otherwise be able to afford a gym membership. We’re super excited and fortunate to be in a position as a gym to offer these free memberships and we hope you all see the value in it as well. Make sure you like and follow our Facebook and Instagram pages to read about the details/requirements of this scholarship program. If you know someone who you think would be a great fit for this program and you are not on social media, please let us know. 

Refer a Friend, Co-Worker, Roommate or Family Member to BCF 

Crossfit is always more fun with a buddy. Starting September 1st and for every month until 2021 we will be offering $25 off any of your monthly memberships if you refer someone and they end up joining the gym (and staying). Don’t forget we offer ongoing FREE trial weeks and FREE Saturday classes as well for beginners. 

September Member of the Month goes to…Pedro! 

We’re bringing back our Athlete of the Month. September 2020 goes to Pedro! Pedro has been a member with us for only 6 months. He’s a CU research professor of climate change. Originally from Argentina, his favorite CrossFit movement are thrusters but hates muscle-ups. When he’s not crushing the 6:15pm class, he’s cooking. Ask him about his homemade sourdough bread. Congrats Pedro!

Welcome New Members and Happy Birthday September Members  

Please help us in welcoming a few new members to the gym. If you see an unfamiliar face, be sure to introduce yourself next time in class. Welcome, Sanjhana, Daisy, and Paloma! Also, we would like to wish a HBD to Dasiy, Brian, Ryan H, Serena, and Michael. Don’t forget to come on into a Saturday class and make up the fun WOD for us all. 

Continue registering for Classes in Wodify:

We’ve noticed over the past few months that some of you all have been forgetting to register for the class prior to coming into the gym. Just a friendly reminder that class reservations are REQUIRED for all classes. Out of respect for our coach’s time, if no one is registered for class 10 mins prior to the start time it is auto-canceled so, please make sure you register (not 2 mins before class in the parking lot) prior to coming here. Thank you:) 

See you all in the gym soon! 

-Zach 

3
Aug

August 2020 Newsletter

Hi Members! 

As we roll into the later months of the Summer, we have some exciting stuff in the works for everyone at BCF. Read below for all events. 

Recap of our July 24 Hr Upside Down Challenge:

We may have been a little too aggressive with our goal of 24 hours of being upside down as a gym for the month of July. We did, however, accumulate about 6 hours and 57 mins. Our top 3 times for being upside go to… Dylan in first place with a time of 2 hours 37 mins. Second place goes to Josh with a time of 2 hours and 10 minutes. And third place goes to Denise with a time of 41 mins and 30 secs. 

Saturday, August 8th 9am Track Workout and Brunch: 

Its time to get out of the gym and meet at Centennial Middle School Track for a fun outdoor workout! We will not be holding a class at the gym this morning so please make sure you meet at 9am at the track. We will be testing our 1-mile run and then of course do a fun Crossfit bodyweight WOD right after. If we have a small enough group, and people feel comfortable, we can also go out to brunch in Boulder as well! 

Black Health Matters- T-shirts on Sale Aug 1st-Aug 14th

You can now put in an order for a Black Health Matters t-shirt through BCF. 100% of proceeds will go towards the reopening of Crossfit HCS in Flint, Michigan. Just let us know your size and how many before Aug. 14th. The cost is $25/shirt. As we announced earlier this summer, we are looking into how BCF can best support social and racial justice causes, and our local community. This is just the beginning; more to come! 

Boulder Crossfit New Swag Is Coming:

I know we’ve been in need of some new swag for some time now. We’re getting some designs ready to go for a September order so stay tuned for more updates.

Happy Birthday August BCF Members/Welcome New Members:

We’d like to wish a very happy birthday to our members born in August! HBD to Brittany and Andrea. Please also help us in welcoming several new members to Boulder Crossfit in the month of July. Welcome, Kaytee, Presely, Dianela, and Marissa. Next time you see them in one of your classes be sure to introduce yourself. 

Note On Cleaning:

We now have individual cases with a spray bottle and towel in each. This will help us avoid gathering in front of the gym and waiting to clean all the equipment/gear during class. Please make sure you keep the box in your workout area even if you go outside to workout. Also, be sure to NOT directly spray down the rower and bike screens. This can break the LED screen if liquid gets inside. You can put a small amount on your towel and then wipe from there. 

See you in the gym soon.