April Newsletter
April Newsletter
15 Mile Community Challenge
Walk, Ruck, Run... doesn't matter. Get outside and enjoy it. The goal here is to soak in the Vitamin D and come out of hibernation. Do it gradually if you need to but use THIS RUN TRACKER sheet to help set a plan and hold yourself accountable.
Need one printed? Just say so at the gym, we'll print a blank one off for you so you can take it with you.
The whiteboard at the gym will be where we store your collective running total for the month, so make sure you're tracking your miles by either logging it in Wodify by "adding results". Here's a link on
HOW-TO ADD RESULTS! Very easy!
Manion WOD
Saturday, April 26th
6:30 AM (Ruck Version) or 8:30 AM (Classic Version)
7 Rounds For Time:
400m Run
29 Back Squats (135/95)
If you want to sign up and contribute to the Travis Manion Foundation, you can do that with the button below. You DO NOT need to register via that link, but if you want a bad-ass shirt and to put some money to a good cause then please do so! Here is a short video walk-through of registration.
As always, there will be scaling options and a fully run class for this workout. This will be a fantastic way to end our 15 mile challenge... let's get after it!
Mothers Day - Kids WOD & Pancakes
Saturday, May 10th
8:30 AM
Yeah. For real! Mom's, bring your kids for a special workout which is designed to have some elements that are welcoming to kids 5+. Coach Dustin is going to be leading you guys through the workout while Coach Emily will be bringing the giant griddle for pancakes immediately after.
Here is a link for you to fill out for your children on your behalf! Do this in advance and we'll be sure to save them a spot in class!
Murph Apparel
T-Shirts, Tanks, and Crop Tops available this year!
Orders due by May 6th to be sure we have them in hand before Murph! This will be the biggest and best Murph yet!
This year we will be throwing down at 8:00 & 9:30 and we will have a grill out shortly after the second heat at a members house! If you are free memorial day than save the date for your first half of the day to be spent with your CrossFit Fam!
Programming Emphasis
Coming off of the annual cycle which peaks for the Open we have now had two transition weeks. One de-loaded, and one full of some classic CrossFit. You can expect the next 6 weeks to biased towards strength in the form of building up the Squat - but especially when it comes to gymnastics. Take this opportunity to push for strict gymnastics modifications and scales.
Dare I say it, but with this combination of squats, strict gymnastics, and a fun running challenge... you may be ready to tackle Murph at the end of May. Regardless of your mentality towards Murph, know that it's a workout which is a test of many simple yet effective modalities of training - one being the mental toughness and ability to endure.
If you did not TEST your 1RM BACK SQUAT please take any class time this week as an opportunity to do so. You can use Mondays warm-up and ramp-up to get primed. Just let the coach know it's your plan for the day so we can provide assistance or spotters if necessary.
YEAR OF NUTRITION
CFWDM Nutrition Spotlight this Month
Your Primary Carbohydrates - Fruit & Veggies
I wanted to take a moment to remind everyone about the importance of prioritizing fruits and vegetables as your main source of carbohydrates. While starchy carbs like potatoes, rice, and pasta are fine in moderation, fruits and vegetables offer a wealth of vitamins, minerals, and fiber that support overall health and performance. They are naturally nutrient-dense, meaning they provide more health benefits for fewer calories, helping you stay energized for those high-intensity WODs and promoting faster recovery.
To make this easier, try aiming to fill half of your plate with non-starchy veggies like leafy greens, peppers, broccoli, or zucchini. You can also mix in some fruits like berries, apples, or citrus, which are packed with antioxidants that help reduce inflammation and improve your recovery. A simple tip is to include at least one serving of veggies with every meal and snack—whether that’s adding spinach to your smoothie, tossing some roasted veggies on your dinner plate, or munching on a handful of carrot sticks between sets. If you’re craving starchy carbs, keep them to about a quarter of your meal and opt for nutrient-rich options like sweet potatoes or squash.
Incorporating more fruits and veggies into your meals not only helps with sustained energy levels but also aids in digestion, immunity, and overall vitality. Keep it colorful and diverse, and your body will thank you!
DATES TO REMEMBER
Coach Development Kick-Off, April 6 @ 5:00pm
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Saturday, April 12 @ 6:30am
Urban Ruckers Ruck
Browns Woods - 3.1 mile loop
Suggestions?
If you have any ideas or suggestions regarding fitness activities or socials - please feel free to reply to this email. If there's more information you'd like to see in our monthly newsletter, also let us know. Thanks!
Stay strong and healthy,
Coach Kris
