Forging Elite Fitness

Crossfit Enhance has been anticipating it’s new expansion for quite some time and would like to announce it’s Open House for Saturday, September 25th, 2010 from 9-11am.  We want as many members who can make it to be there ready to help, serve, and WOD (of course).  So check your calendar and make plans to be here Sept. 25th.  More information to come…..

In addition: The new Nutrition Challenge will launch on Sept. 25. Check the Nutrition Blog for more details.

 **THERE IS NO CLASS ON MONDAY SEPT. 6TH FOR LABOR DAY!**

Bob W. with Chuck Carswell and Chris Spealler

 ***CLARIFICATION: ALL BODY COMPOSITION TESTING WILL BE DONE AT CROSSFIT ENHANCE.  IF YOU CANNOT MAKE ONE OF THE TIME SLOTS ON THE SIGN UP SHEET THEN CALL MIKE AT THE NUMBER BELOW TO MAKE OTHER ARRANGEMENTS.  IF YOU CALL MIKE FOR OTHER ARRANGEMENTS, YOUR TESTING WILL BE DONE AT THE WELLNESS CENTER.  THANKS!***

 ***THE 2nd CROSSFIT ENHANCE NUTRITIONAL CHALLENGE WILL BEGIN IMMEDIATELY AFTER OUR OPEN HOUSE(9/25) ON SEPTEMBER 27TH.  AS A PART OF THIS CHALLENGE, WE ARE NOT ONLY GOING TO JUDGE IMPROVEMENT ON A W.O.D., BUT WE ARE GOING TO BE JUDGING BODY COMPOSITION.  THE WELLNESS CENTER HAS AGREED TO LET US DO THIS FOR FREE FOR OUR MEMBERS.  WHEN YOU COME TO YOUR CLASS FOR THE REST OF THIS WEEK PLEASE PICK A TIME TO SIGN UP FOR YOUR BODY COMPOSITION TESTS.  THERE IS A SIGN UP SHEET IN THE GYM.  THE TEST IS APPROX. 10-15 MINUTES LONG AND NO CHANGE IN DIET IS REQUIRED BEFORE THE TEST.  THERE ARE A CERTAIN NUMBER OF PEOPLE WHO CAN FIT INTO EACH SLOT SO IF A SLOT IS FILLED, PLEASE!! SIGN UP AT A DIFFERENT SLOT!  WE ARE LOOKING FORWARD TO A GREAT TURNOUT AND CAN’T WAIT TO GET STARTED.

(Call Mike @ the Wellness Center if you KNOW you will not make one of the time slots.  His phone no. is (217) 876-5261.  Please do not take up a slot if you do not plan on coming.  Thanks!)

(*If you do not complete the 8 week nutrition challenge but partake in the FREE resource of the body composition test, then you will be billed by DMH.  If you do finish, then please dis-regard.)

FOR TIME

21-15-9

OVERHEAD SQUAT

BALL SLAM

Great video for men & women on OHS technique

 **SATURDAY MORNING @ 9 AM THERE WILL BE A WOD W/ JOSH AND KEN.**

***FOR THOSE OF YOU THAT RECENTLY COMPLETED ELEMENTS AND STILL DON’T FEEL UP TO SPEED ON MOVEMENTS/TERMINOLOGY/OR WHAT A PARTICULAR EXERCISE MAY BE, PLEASE COME TO THE WOD CLASS SATURDAY MORNING AT 9 O’CLOCK AM.  THIS WILL BE A GOOD OPPORTUNITY NOT ONLY TO BECOME BETTER AQUAINTED WITH WHAT YOU ARE DOING DURING A WOD, BUT WILL ALSO GIVE YOU A CHANCE TO MEET OTHERS WHO COME TO OTHER/DIFFERENT CLASSES THAN YOU.***

*POST TIME/LEVEL TO COMMENTS!

 20 second sprint/40 seconds rest*

*During your rest, stay where you are at to ensure accurate distance*

*Your run is a sprint! Try not to pace.

*POST DISTANCE TO COMMENTS*

Crossfit Enhance members,

I would like to thank everyone that showed up to my fundraiser over the weekend. It was a huge success thanks to all of you. Your gracious generosity is more than anything I could have ever anticipated. The fact that all of you were willing to give up part of your Saturday to help out shows what kind of members we have here at Enhance. Giving me the opportunity to go to Colorado and compete on a National stage on behalf of Crossfit Enhance is something that I will take great pride in. I hope my performance in Colorado matches the confidence that all of you have shown you have in me. I hope to represent Crossfit Enhance well. Thank you very much.

Jason Danner

Railcar Removal!

 *Also remember @ 10 a.m. Saturday morning there will be a fundraiser for Jason Danner to raise money for the USAW/Crossfit competition.  Please refer to the 8/14 post.

*POST TIME/WEIGHT TO COMMENTS!

JUMP & SPRINT

*Every 2 minutes you will complete your chosen number of squat jumps followed by a 100m sprint.  Everyone will complete 10 Rounds.

*If you get your jumps and sprints done quickly, you will have the remainder of the 2 min. period to rest.  So go hard, fast, and get better recovery between rounds.

 * POST LEVEL/THOUGHTS TO COMMENTS!