Sep. 25th

Hi Everyone- Just a few updates from the box this week. Heads up: There’s no open gym this Sunday! Don’t forget to sign-up for the Reckless Rowathon (1/17/15) and the Quad City’s CrossFit Christmas Classic (12/19, 12/20, 12/21). QC’s CrossFit Christmas Classic has a scaled division (4ppl), RX division (2ppl), and Elite division (2ppl)– all female/male team combinations. The Rowathon is teams of 3 competing. If you want to participate in either event, sign up at the front desk, and we can help you find a team. Our CFP End of Summer Family BBQ is this weekend! The sign-up to bring a dish to share is also located at the front desk. There will be a bounce house for the kids, and face painting. Good food, good company, and Bears vs. Packers… what more could you ask for?! The Olympic OLY course pretest is this weekend on Saturday at 7:30am. If you can’t make it, see Coach Scott to arrange another day/time to be tested. C.O.B.R.A. Self Defense classes start Tuesday, October 7th at 8:30pm. There are 4 classes total (10/7, 10/14, 10/21, 10/28), and they are one hour long each. Each class is a prerequisite for the next, so be sure to show up to the first one! Also, CFP gift certificates are now available for purchase. They make a great gift for any special occasion or holiday, so be sure to spread the word! Please don’t forget to sign up for classes in Zen Planner, and that Saturdays are “Bring a Friend to CFP for Free”. This opportunity is a great way to show non-members what CFP...
Why Crossfit?

Why Crossfit?

Are you bored at the gym? Are you tired of the same old routine? Are you still not getting the results you’re looking for? Does this sound like the start of an infomercial? If you answered yes to at least two of those questions, then maybe it’s time you joined the fastest-growing strength-and-conditioning-training trend known as CrossFit. CrossFit is a vigorous workout that combines weight training, aerobics and gymnastics all in one so that you become fit in every area of your game. The goal is to be functionally fit: to push every aspect of your body to the max so that you’re healthy, strong and in shape. Not just so you can lift a ton of weight or run a minute mile, but so you’re fit to do anything that life throws at you....
Barbell 101

Barbell 101

We run two different programs for Powerlifting and Olympic Weightlifting. Our Powerlifting program is based on the Conjugate System principles. These lifters are really enjoying the variations. Box squats, pulling from deficits or blocks, using bands, chains, etc. We also put a good emphasis on additional assistance work. Our Weightlifting program currently has the lifters working up to RMs of a given lift, followed by drop sets. Additional pull work, squats, and assistance work also follow. One of our aims is to encourage competition in Powerlifting and Weightlifting. However, we definitely have lifters that just prefer to get stronger. I think what’s helped our Barbell Club become successful was aiming to create a sub-community within the...