Now that we have two locations (Fringe East & Fringe West) there will always be a lot of somethings going on and we want to make sure you have all the news thats fit to print the moment we have it ready to serve up to you! Remember that we will always continue to update you via Facebook, Instagram, and Twitter, but heres a big ol post to start your 2017 off right.
You know what it is. Its 30 days of putting in the work and getting real results. Its time for the annual Whole30/Nutrition Challenge!Well kick things off with an Information Meeting on January 7th at 10:30 am at Fringe West (Go RSVP to our official Facebook event). At this meeting,we will tackle questions, lay out what to expect during the 30 days, take measurements and explain the competition component of the challenge. Well snap some before pics if you need us to, as well as outline the baseline workouts we will complete at the beginning and end to test your gains. Jessicas also written up a full blog post with all the deets, so be sure to check that out before the meeting. As always, if you have any question feel free to email us atinfo@crossfitfringe.com.
We all know January is abusy season in the gym business, and we also know how hard some of you work to convince your friends to try CrossFit with you. In an attempt to help rid them of all their excuses, Jessica has created a page with all the Elements dates through May 1, their locations and all the info new peeps need to get signed up for Elements. Just send them this link: http://crossfitfringe.com/getting-started/crossfit-fringe-elements/.
First, thank you so much for your awesome feedback so far on our 2017 Member Survey! This year was HUGE for us, and it involved taking some risks, trusting our guts, and most of all making some hard decisions along the way. Your feedback all along has been invaluable, and its been on our shoulders helping us make the best decisions possible at every turn. Thats why we get excited to put this survey out because we know well only get better by listening and planning ahead. If you havent, please take a minute to complete the survey. It is 100% anonymous, and even tough feedback is feedback we need to hear in order to make your experiences and time with us better!
As you know, weve been working hard to get everything up to speed and consistent at both facilities over the past few months. Part of that means evaluating some of our offerings and trying to align them wherever possible. One of the big areas were addressing first (since they were so different) are the Saturday morning and Open Gym slots. We think we have it all worked out, and here is what weve got.These changes will go into effect January 1st!
As you can see, what weve tried to do here is offer Open Gym times at East that are closer to the lunch hour like West, and move Saturday Open Gym times closer to the morning class times at West. EastWestMWF: 12-2 pmM-F: 12-2 pmSaturday: 10:30 am-12:30 pmSaturday: 10:30 am-12:30 pmSunday: 12:00 pm-2:00 pmSunday: 12:00 pm-2:00 pm
Saturday morning classes are undergoing a slight makeover as well. They will now have one 9:00 am class at each location, staffed with 2 coaches, and be an additional 15 minutes long to make sure we have ample time to get the work in for the day. Remember, these changes will go into effect January 1st!
Thats right, after several years of weekly Ladies Nights, weve opted to move it to Monthly after the success of the last Ladies Lifting Night. Moving it to monthly will allow more ladies to join in and a longer night of lifting that wont send Jes home to put the kiddo to bed before shes ready to stop lifting. Maybe dinner can even be added to the itinerary? The possibilities are endless and youre likely to hear from her soon to begin planning Januarys event.
Weve MERGED!! If you havent already been invited please message us about joining our Private Facebook group to stay in the loop with the pack. Please feel free to share your stories, fun finds, shoe deals, and anything you see fit. It is your group after all! We will try to share announcements, fun local comps, and upcoming events as well.
I cant believe it, but were about to wipe the goal board clean for another year! Its always an exciting but kind of gut reality check on where Im at with my previous years goals. Why does fall go so fast? If you havent already, start thinking about your goals and be ready to claim your spot on the board. Remember, your goals should be SMART (Specific, Measurable, Attainable, Realistic, and Time-oriented). Per Facebook, it looks like a lot of you might be interested in a goal-setting talk, so stay tuned as we try to work something into the schedule!
While our small group classes are designed to meet the majority of our communitys needs, achieving specific individual goals may require a slightly different path. In order to maximize your training, recovery, and time, the Private Coaching, Personal Training, and Individual Programming options may be the next step to consider in your training. Check out our website or email us at info@crossfitfringe.com for more information!
First, eat the foods, then do the things. Buuuuut sometimes we forget the food and we have a list of the things. So having a good source of protein/nutrition on hand at all times will keep your body fueled for the next workout! Thats a big reason weve partnered with Driven Nutrition to carry their products in-house. Were all about that convenient life. Getting the right amount of protein and keeping up with your nutrition is key to obtaining the goals youre setting these next few weeks. Driven offers a wide variety of flavors in their pre/post workout drinks along with supplements to meet additional nutritional and recovery needs. Theyve been great about shipping fast, so if theres a flavor you love or would like to see more of, just let us know, and were happy to make sure its in stock!
Its exciting to have new gear in stock, isnt it? Thanks for all the great apparel feedback youve given us thus far. If theres a particular item you like, but East/West doesnt seem to have your size, shoot us a message and well check with the other location to see if they have it. And dont worry, more gear is coming. Oh yes, it is definitely on its way. Pre-orders will continue this month on hoodies and joggers. Stay tuned to social media and the whiteboard for announcements on those pre-order dates!
Get to know Liz! She grew up in Jefferson City with a love for track and field. In 2005 she began coaching gymnastics, sports performance/strength/conditioning and track & field. She found a new love of sports when she began CrossFit in 2011 and later joined CrossFit Fringe in 2013. She studied Nutrition & Fitness and Health Education at the University of Missouri and received her CrossFit Level 1 Certificate (L1) in 2016.Married to her husband Derrick (11yrs) she has four beautiful kids: Isaac (15 yrs old), Athena (9 yrs old), Charlotte (4 yrs old), and Gabriel (2 yrs old). Not only is she strong and flexy, but shes a strong and flexy momma!
Favorite color: GreenFavorite food: Salad (yep, thats real!)Pasttimes: I love being outdoors and prefer the mountains to the beach - Wait, is this a dating site? I love being active and ride my bike as a mode of transport and I enjoy not wearing shoes.Her Goals: Ill save my specific goals for the #sofreshsoclean Goal Board. Generally speaking though, (I want) to be an awesome, effective Momma and a supportive, positive wife. Provide a positive but constructive voice and environment during WODs/classes to all the Fringies. I also, want to continue to build on my fitness and CrossFit skill, and improve my strength and technique.What is your advice to other CrossFitters? Be patient, but persistent and celebrate your progress, no matter how small.
Yes seriously. As Im writing this January update, were already working on updates that will come out mid-month and in February. This Newsletter probably could have been twice as long, but Ill spare you for now and just give you a bulleted list of a few of the tidbits currently in progress:
Crazy right? Anyhow, that's it for now! As always if there is anything we can do to make your experience better, give us a shout!
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