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Happy Holidays and Happy New Year from the Baumgartner and Blanton families

Thank you to everyone who came out to the Holiday gathering. It was awesome to spend time together outside the gym, enjoy some food, beverages and great conversation.  As the year comes to a close it’s a great time to reflect and reassess.  Over the next few weeks we hope you enjoy time with your friends, family and loved ones.   We can’t wait to help you set and achieve your 2018 goals.

 

Crossfit Open Prep
Are you interested in additional skill and conditioning based workouts to be done outside of class?
Are you interested in learning or getting better in movements such as Double Unders, Kipping/Butterfly Pull Ups, Toes To Bar, or even Muscle Ups?
Are you interested in learning how to pace, attack, or think about how you should approach particular workouts?
Are you interested in performing your absolute best in the upcoming CrossFit Open?

If you answered, YES, to any of these questions then the CrossFit BOTB CrossFit Open Prep Program is for you! The Open Prep Program will have additional programing for you to 3-4 times a week outside of class which should take 10-25 minutes. These sessions will include skills and additional conditioning designed to help you get ready for the upcoming CrossFit Open. There will also be a coached Saturday 8am class that will help you learn how to approach previous CrossFit Open workouts.

What’s Included:
10-25 minutes of additional workouts to be done outside of class, 3-4 times per week
Coached Saturday class at 8am with Coach Megan and Austin leading into the Open. New skills will be taught and coached followed by a previous
Access to the Open Prep FaceBook group where you can post scores and comments for you additional training. The coaches will also post articles, videos, hints, and tips for movements and workouts!
The official CrossFit BOTB Open Prep T-Shirt

Cost:
$125 – You can register HERE

Run with us @ Rock N Roll Marathon

Kick of 2018 with a CFBOTB Team Run, we have special pricing until Dec. 29th! Go to the website www.rnraz.com; register using code: RCAZCFBOTB for the race you wish to run.  Then you will pay CFBOTB.

Half/ Full: $90
10k:$45
5k: $40

www.rnraz.com
code: RCAZCFBOTB
** we need 10 runners and cannot have over 12 on our team, so get your spot asap**

Crossfit and Yoga, Ying and Yang

Dharma Yoga is truly a complementary and interconnected exercise that can help balance your energy after the intensity of our daily WODS at CFBOTB.  Yet many people believe they are not flexible enough or think yoga is too slow for them to enjoy.  There are many preconceived notions about the practice of yoga including you need to be able to put yourself into pretzel like positions, yoga is for woman and I’m too big for yoga.  Yoga is for athletes of all shapes and sizes, even Shaquille O’Neil and Lebron James do yoga.   Most major sports teams have been incorporating yoga into their routines for years.  Adding yoga to your routine will enhance both flexibility, balance and mental fortitude.  It will increase your general range of motion and mobility.  It will help you learn more about your breathe and increase your lung capacity which will help you during challenging times both inside and outside the gym.  I’ve never met a student I couldn’t get into headstand, so if you are working on inversions for the gym I can assist.   I take Crossfit classes 5 days a week so I know what is sore, what needs to be stretched and keep in mind the energy of the gym while designing the sequences.   The practice offered in the loft is geared towards all levels and I ensure everyone feels comfortable and safe during our classes.   Classes are offered Tuesday and Thursday at 6:30pm and Saturday at 9am.  I hope to see you in class soon.

Starting Tuesday evenings Kayt Pearl, a CFBOTB member and Dharma Yoga teacher will be offers an introductory Level 1 Dharma Yoga practice.  If you’ve been thinking about giving yoga a try, getting back onto your mat or wanting to refine your basic postures Level 1 is a perfect offering.  If you have a more advanced practice there is room for you as well.