061013

9
Jun

061013

We have a lot to share this week!

First amazing job to all the athletes that pr’d their snatches. It was so great to see so many of our athletes get personal records or hit their goals this week.  Your coaches love celebrating your success with you and watching you progress as athletes.

We hope you enjoyed the last two weeks of goals and range of motion focus. Each week we will try and pick a topic to focus on.  This week we will focus on core and core work in class.  Watch Facebook and the WOD blog for articles.

Congrats to our two seniors  who graduated this weekend, Nathan King and Kenzie Tilliet as they start their next step in their journey. Thank you for allowing CCCF to be a part of your athletic career. Nathan has joined Barbell Club and coming from soccer background he is excited to focus more on CrossFit and his strength.

Kenzie will be with us just under a month as she heads off to college to play soccer for Colorado. We sure have enjoyed you both.

We welcomed Cooper our new 7 week old puppy to the CCCF family this weekend. We are excited to have her, and we want to keep her healthy and safe so until she gets her second series of shots we cant have anyone hold her just yet.  Soon I promise.

Carson City Barbell had their first week of training as a team. It was an awesome sight to see on Thursday the Barbell club full of energy, and the box was full.

Lief will be available on the barbell side for questions during this week.

Elements- IF you have friends or family members that want to sign up for CCCF Elements will now be private or semi private sessions with Lief or Jill by appointment.

Parking- we hate rules too…. But Please please , please  help us keep the peace and don’t park in the first eight spots to the right of the parking lot in front of motorcycle shops.  ( ok no more rules) thanks all

Today, Sunday June 9th will be the last day for open gym during the summer months. We really want you to do get out and enjoy your family and the summer. Post pictures to our Facebook page of all the fun stuff you do. Tag Carsoncitycrossfit on instagram and have fun on Sundays.

We have been posting our meals on instagram at CarsonCityCrossFit. Our intent is to give you 30 days of easy, fast and delicious meals. check us out.

Please join us for Fittest of the Sierras this weekend on June 15 and 16th as your coaches and athletes compete in the Fittest of the Sierra in Tahoe. This is a 2 day all day event. For some it’s their first and we need CCCF cheering section all day long both days. Last year we represented the box well and we hope this year we have your support and a huge cheering section. The Box will be closed both days, bring a chair, sunscreen, pop tents, ice chest, adult beverages, water ( they do have awesome food at the event) and spend the day with us. Saturday evening we have reserved our favorite pizza place, Lake Tahoe Pizza Company out for the night and we hope to kick summer off right. FOS is looking for judges on Sunday if you are interested let Lief know. The box will be closed all weekend.

June 21st 630 pm class will be cancelled as we set up and prepare for our first event.  New Kids In the box is sold out and we should have about 300 people at our box and we want to make sure our first event runs as smooth as possible.  We are in need of a few more judges for our event. IF you are available please talk to us right away.  If you plan on attending on June 22 as an athlete, judge or to watch, please park at the movie theater and walk over.  You can drop of chairs, and tents. Please bring your own chairs… Artisian Café will bring a food truck over to provide food and water.

It will be HOT in the box that day!.

Fun Events Planned at CCCF over the next few months.
summer at CCCF

June 15 and 16 Fittest of the Sierra
June 22 NKIB
June 29 and 30 Powerlifting Meet in Reno (lief,Alex, Graham, Lexi, Johanna)
July 13/14 Relay for life
July 21 beach WOD or
Aug 4 beach WOD
Aug 18 Super Training Powerlifting seminar

Relay for life~ This is the 100th year and we are hoping to get 100% support.  CCCF has become a sponsor and we need people to join our team and help walk the track the entire 16 hours.  We will hold a fundraising event during the evening.  We need people to join our team and start fundraising CCCf goal is to raise 1000 and to always  have a CCCF member on the track.

https://secure.acsevents.org/site/Donation2?idb=1423244418&df_id=1010547&1010547.donation=form1&FR_ID=50491&PROXY_ID=33861250&PROXY_TYPE=20&JServSessionIdr004=txad3asev6.app343a

2 Rounds (rest 5 minutes between the 8 minute rounds):

AMRAP 8

10 Wallball Shots

10 Ring Dips

30 Double Unders (90 Singles)

cash-out: 75 straight leg raises from lying on the floor. try and keep heels from touching on the way down.

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