Hi Friends Happy February!
New Clean Shoe Policy
To ensure our gym space stays clean and sanitary please bring separate shoes from your street shoes to train in OR wipe off your shoes with our sanitizer wipes upon entering the gym. We’ve always had the blue sticky mats to remove surface dirt. But between construction, weather, and dog excrement, let’s please make an extra effort to clean our shoes to make burpees, push-ups, sit-ups, stretching and other floor exercises a more sanitary experience! Thanks In advance for your cooperation!
Workout Programming
We are entering Week 5 of our New Year Strength Cycle! Athletes will build up to heavy sets of 4 on all of our major lifts with the goal of hitting 85%+.
New athletes in the program focus on technique and building confidence in these movement patterns doing sets of 8 at light to moderate weight.
In our Metabolic Conditioning workouts we will be focusing on higher intensity, increased volume, and building lactate threshold and endurance in preparation for the CrossFit Open.
CrossFit HQ releases the first workout of the CrossFit Open on Thursday, February 29.
We will be doing CrossFit Open workouts as a community on Saturdays starting March 2!
To aid in preparation, Coach Rommel will continue leading free skill small groups at 11am on Saturdays! This week will focus on Pull-Up Variants and Rowing technique.
Please book yourself on Xplor in advance so Coach Rommel can plan for the small group session appropriately.
And remember you can always find our weekly programming on our website!
CrossFit Kids Class
I’m excited to announce the re-launch of our CrossFit Kids Class starting March 4th!!
Coach Alexandra will be leading Kids class Monday nights at 5pm before the adult classes at 6&7pm.
Stay tuned for details on programming and prices!
But if you’re interested in bringing your kid(s), please email community@150bay.fit with their age so we can start to plan for number of attendees!
Free Nutrition Consultation
Have you done yours yet?! All 150 BayFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!
It’s not about saying “you can’t eat this” or “you must eat that.”
It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here
And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!
InBody Scanner
All 150 BayFit members are now able to track their body composition with our new InBody scanner!
Here are a few recommended guidelines to ensure accuracy of your scan:
Do not eat for 3-4 hours before testing.
Do not exercise for 6-12 hours before testing.
Ensure access to both feet with removable footwear and socks.
Do not drink caffeine on the day of your test and be well hydrated.
Do NOT scan everyday! Your body composition certainly does not change overnight, so measuring every day will do nothing for you. Similar to our strength training cycles, Every 6-8 weeks is a reasonable time to measure changes!
For women, avoid testing if you are pregnant or menstruating
Download the app to track results over time!
Whenever you’d like to use, please ask a staff member (either 150 Bay or CKO) to log you in!
In House Physical Therapy
Need to work through some minor aches and pains or build a pre/rehabilitation routine? Dr. Alexis is here for you!
Check her page for packages and rates to book your Initial Evaluation in our Prosper Private Training Area!
That’s all for now!
Let’s have another STRONG week!
Coach André