2016 Summertime Challenge

Are you ready for a challenge?
Need something to keep you motivated through the summer?

Then join us for the 2016 Summertime Challenge. Some basic details about the challenge:

  1. It’s a  5 week challenge that combines fitness, nutrition and lifestyle.
  2. You get meal plans, food lists and a variety of other tools that will help you succeed. 
  3. You can choose the level that’s right for you. Choose from “Starter,” “Pro,” or “Elite” divisions.
  4. Bodyweight and measurements are taken before and after the challenge.
  5. A workout is also used to gauge your progress. Again, you can choose the level of workout that’s right for your current level of fitness.
  6. A weekly workout will be done on Monday’s. You can come to any of the CrossFit class times to do the workout.
  7. You do not have to be a CrossFit Member to participate in the challenge. Members that participate in this challenge can come to the CrossFit classes on Monday to do the workout of the week free of charge

 

The challenge starts Monday the 16th. If you’re interested sign up asap!

Read more about it here:
https://challengeseries.lurongliving.com/summertime16/

 

 

If you choose to sign-up, just choose CrossFit Boone

 

Lurong

 

2016 Summer Pass

CF_summerPass_2016

Come train with us this summer! Our summer pass gives you access to unlimited CrossFit classes, yoga, pool and everything the Wellness Center has to offer.

12 Workout Challenge

 

                               12 Workouts Holiday Challenge

We’ve come up with a little something special to challenge you through the month of December. We’ve taken the 12 days of Christmas and made it into a 12 workout challenge. If you complete all 12 workouts by December 31st we’ll reward you with some sweet deals and/or prizes. The challenge will be a great way to test your fitness across different types of workouts. We’ve included some of everything, so it’s a chance to see just how ‘crossfit” you really are. We will do a couple of the workouts in our regular classes, but you’ll be on you’re your own for most of them. It’s a great opportunity to meet up with a friend and challenge each other outside of class. All we ask is that you have a coach, lifeguard or trainer initial your card when you complete a workout. Turn the card into us by December 31st to complete the challenge.

 

We’ll have cards to give out, or click on the image below to print one out for yourself.

12dcf

 I think most of you will be familiar with the workouts. If the CrossFit total is new to you check out this article about it and it’s importance:
http://www.crossfittoowoomba.com/cftdocs/CFTotal.pdf

For those of you that want to keep up with your results and/or see how everyone else is doing on the workouts use the form below to submit your scores.

 

Click here to view submissions

Barbells For Boobs!

Barbells for Boobs - Helen Meets Grace

CrossFit Boone is participating in the 2014 “Barbells for Boobs” fundraising program.  Join in the fun to help us provide funding to a great program during breast cancer awareness month.  

Barbells for Boobs

Helen:

Three rounds for time:
 – Run 400 meters
 – 21 KB swings
   (24kg/16kg)
 – 12 Pull-ups

Grace:

 – 30 Clean and Jerks
   (135lbs/95lbs)

On Wednesday, October 29th, 2014, each of the CrossFit classes will be hosting two Girls for time:  Helen & Grace.  

The event will be open to friends and families so bring everyone you can to support our athletes and help in this fundraiser.

How Can I Help?

  1. Attend the event.  Come out to one of the classes on Oct. 29th and join everyone.  Bring your friends and family.  This is a great chance to show what CrossFit is.
     
  2. Make a donation.  Visit our fundraising page below then simply make a donation:
    https://fundraise.barbellsforboobs.org/fundraise/team?ftid=37811

About “Barbells for Boobs”

Helen Meets Grace” is an annual fundraiser benefiting Mammograms in Action (MIA), sponsored by the CrossFit Journal and supported by the CrossFit community. 100% of the proceeds will be donated to MIA, a non-profit organization located in Lake Forest, California. Every dollar CrossFit Boone raises will go to providing mammography, screening, and/or diagnostic procedures in the prevention of breast cancer for low-income and uninsured women.

The “Murph Challenge”

On Tuesday May 27th we’ll be doing the workout “Murph.” “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

The workout consists of: 1 mile run
                                         100 Pull-ups
                                         200 Push-Ups
                                         300 Squats
                                         1 mile Run

* you can partition the pull-ups, push-ups, and squats any way you want.

Some common ways the workout is partitioned include:

5-10-15
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups
15 squats

 

5-5-5-15
If pushups are a particular challenge for you consider the following scheme
20 rounds of
5 pushups
5 pullups
5 pushups
15 squats

 

5-5-5-10-5
Similar to the 5-5-5-15
20 rounds of
5 pullups
5 squats
5 pushups
10 squats
5 pushups

The workout will be held at 6:00am, 8:15am and 5:30pm.

Click here to access a training plan!

Scaled options will be available for those that want to participate, but are not ready for the full challenge.

See the staff for more info

World Wide Wod–Global AfterMath!

World Wide WOD Global Aftermath

*taken from https://www.thegaragegames.com/events/world-wide-wod-global-aftermath/  

The World Wide WOD is BACK! Join thousands of other competitors around the country for a ONE DAY, THREE WOD blowout! Compete in one of the three divisions to fit any athlete. August 10th, just two weeks after the CrossFit Games are over, you will want to jump into this Garage Games Event!

 

The Global Aftermath… following the CrossFit Games by two weeks, is the perfect event for you, and your box to come back together in community.  You’ve swept the floors, and cleaned out the trash from your Games Party.  The projector is no longer in the middle of the floor aiming at your largest, barest wall.  But the feeling hasn’t gone.

 

Now is your chance to “Be The 1″ for you to take the stage, for you to shine.  If you are a beginner… no problem.  A Scaled competitor… no problem.  An RX Beast, we got you covered.  A Master at either RX or scaled levels… yep, you are in.

 

This is the Global Aftermath, and everyone is invited.

 

COMPETITOR T-SHIRTS

 

The T-shirts for this event are not included, if you want a shirt, you can purchase them HERE from WODLife.  They will ship directly to you.  The shirts are $12 plus shipping (hint* – if you go in with some people from your box you will shrink the shipping significantly).

 

Sign Up online and do the workouts at CrossFit Boone!
Register here:https://www.thegaragegames.com/events/world-wide-wod-global-aftermath/

Our next Fundamentals Class!

CF2 WHY:
To be effective, CrossFit requires that certain skills are taught and developed before progressing into the intensity of our classes. By attending our fundamentals class, you’ll learn the basic movements and some of the principals behind CrossFit. By taking the time to learn the moves before you jump into an all levels CrossFit class, you’ll increase your results and decrease your chance of injury.
WHAT:  
Our fundamentals course will be 6 sessions, lasting roughly forty-five minutes. Think of it as a CrossFit “Bootcamp.” You’ll learn enough skills, principals and techniques during the 6 sessions to be ready for the full CrossFit class. Each session will include a warm up, skill work, and a workout while building upon the previous lessons
WHO:
We recommend that everyone new to CrossFit start with a fundamentals class. Regardless of fitness levels, it’s important to learn the basic CrossFit movements and philosophies.
WHEN:
Tuesday & Thursday 8:15am-9am
(April 2 – April 18th)
Cost is $60
Class size is limited, so sign up today!
If you have questions about the class fill in the form below and we’ll get back to you asap.

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Fundamentals Class

CFBFUND

WHY:
To be effective, CrossFit requires that certain skills are taught and developed before progressing into the intensity of our classes. By attending our fundamentals class, you’ll learn the basic movements and some of the principals behind CrossFit. By taking the time to learn the moves before you jump into an all levels CrossFit class, you’ll increase your results and decrease your chance of injury.
WHAT:  
Our fundamentals course will be 6 sessions, lasting roughly forty-five minutes. Think of it as a CrossFit “Bootcamp.” You’ll learn enough skills, principals and techniques during the 6 sessions to be ready for the full CrossFit class. Each session will include a warm up, skill work, and a workout while building upon the previous lessons
WHO:
We recommend that everyone new to CrossFit start with a fundamentals class. Regardless of fitness levels, it’s important to learn the basic CrossFit movements and philosophies.
WHEN:
Tuesday & Thursday 8:15am-9am
(February 5-February 21st)
Cost is $60
Class size is limited to 6, so sign up today!
See the front desk for more info or to sign-up!

“Barbells for Boobs” in Boone

Barbells for Boobs - Helen Meets Grace

CrossFit Boone is participating in the 2012 “Barbells for Boobs” fundraising program.  Join in the fun to help us provide funding to a great program during breast cancer awareness month.  

Barbells for Boobs

Helen:

Three rounds for time:
 – Run 400 meters
 – 21 KB swings
   (24kg/16kg)
 – 12 Pull-ups

Grace:

 – 30 Clean and Jerks
   (135lbs/95lbs)

On Wednesday, October 24th, 2012, each of the CrossFit classes will be hosting two Girls for time:  Helen & Grace.  

The event will be open to friends and families so bring everyone you can to support our athletes and help in this fundraiser.

How Can I Help?

  1. Attend the event.  Come out to one of the classes on Oct. 24th and join everyone.  Bring your friends and family.  This is a great chance to show what CrossFit is.
     
  2. Make a donation.  Visit our fundraising page below then simply make a donation:
    https://fundraise.barbellsforboobs.org/fundraise/team?ftid=37811

About “Barbells for Boobs”

Helen Meets Grace” is an annual fundraiser benefiting Mammograms in Action (MIA), sponsored by the CrossFit Journal and supported by the CrossFit community. 100% of the proceeds will be donated to MIA, a non-profit organization located in Lake Forest, California. Every dollar CrossFit Boone raises will go to providing mammography, screening, and/or diagnostic procedures in the prevention of breast cancer for low-income and uninsured women.