CrossFit Centurion

October 1, 2009

Our new expanded schedule is working fantastically! It is allowing us to provide more services to our clients and make them fitter, faster, stronger, and healthier! If you are interested in joining CrossFit Centurion, now is the time!

The next On-Ramp Class will start on Monday, October 12th. The classese are held Monday/Wednesday/Friday at either 830 AM or 7 PM. If you or someone you know is interested, please get ahold of us and reserve a slot ASAP. We limit each group at 10 clients, so if you don’t get in now, you will have to wait until November. The class costs $125 and is all inclusive, delving into aspects of fitness, programming, workouts, stretching and diet. This is a great way to get ready for large group training!

July 28, 2009

Unless you have been hiding under a rock, you know Law Enforcement and Public Safety in the Sacramento area are being devasted due to financial and budgetary hardships never before seen. For many LEO personnel who are losing their “secure” jobs, this places incredible strain and stress on not only their financial security and their families, but also on their health.

In an effort to help our brethern stay healthy, fit and sane in this very hard time, CrossFit Centurion and Velocity Sports Performance – Rancho Cordova, are teaming up to offer a free sports/fitness assessment and a choice of memberships at the facility of your choice at a discounted rate. We feel this will help folks escape the crushing strain of what is going on in their lives as well as allow them a way to stay fit and healthy in the down time between LE jobs.

Velocity will be conducting the fitness assessments starting on August 15, 2009. From there, they will be conducted regularly at 1100-1200Hours every Saturday. You must call ahead to reserve a slot. Please contact Carl (916) 635-6735 to schedule your assesment.

Please note, this program applies to only LEO personnel who will be effectively released from employment with SSD as of 8/1/09. If you have any questions about the program, please feel free to contact Carl Bialorucki or myself.

Take care, stay strong and stay safe! – Ian

July 23, 2009

Fundamental Classes – Starting in the beginning of August, we will be changing the format of our Fundamentals Class and expanding it dramatically to a full blown “On-Ramp” class. Due to time constraints in the past, we were only able to get new clients up to speed via a cram course in the movements. This is not ideal & we were never happy with it.

Now, we will be conducting a 4 week long program that will meet at 7 PM, three nights a week. This class will be limited to 10 people and will cost $150. The purpose of this class is to spend more quality time learning the movements, putting them to use in a corresponding workout, making the workouts and environment less intimidating, while still fostering the community aspect of CrossFit.

This program will allow people of all abilities to progress upward at a steady pace and get them ready for joining larger groups in either the morning or afternoon time slots.

Partipants will be required to pay for the class in advance and then make all efforts to be at each and every class. Only two missed classes will be allowed and arrangements can be made with CFC staff to make them up. If you are coming into the program after it has started and we are not at a 10 person cap, we will allow folks to come in as long as we are still in the first week of the course. After that, any prospective members will be asked to sign up for the next go-round. This course is designed for the person who would like to commit to joining CFC upon finishing the class.

For those who wish to learn the Fundamental Movements, but don’t necessarily wish to join CFC, we will still occassionally offer the 3 Hour single session class for $70. This will only be done when time permits for CFC staff, so please inquire with CFC staff if this is an option you would like to pursue. Any previous arrangements made with Ian or Allison for this version of the Fundamentals Class will still be honored.

In the end, the On-Ramp Fundamentals Class will create a much better athletic base for our clients and make them more confident. It will allow us to become a better gym and better trainers. Our goal is to give you the best hand-on training we possibly can and we feel this program will be hugely beneficial to achieving that goal and making you a fitter, faster, stronger and healthier human being!

Class Times -  We are going to be making some changes to class times in the near future to accomodate more clients at various times of the day. We are TENTATIVELY looking at a Monday – Saturday schedule with the following times.

AM:

Tues/Thurs: 9-10

Mon-Sat: 10-1130

Open Gym:

Mon-Fri: 1-4 PM  (By appt.)

PM:

Mon-Fri: 5-6 , 6-7

Mon/Wed/Fri: 7-8 (On-Ramp Fundamentals)

Sat: 4-6 PM (Skill Work)

If anyone has any major stress or strife over this proposed schedule, please let us know. We would like to accomodate as many of you as possible and will do our best to do so. As I said, this is proposed and not set in stone yet until some other things get ironed out, so right now the schedule still stands as it has.

Refer-a-friend - We are still offering 50% off to any member who refers us 2 clients who sign up for a monthly membership package at CFC. With the economy being what it is (utter crap), this is a great way to save some cash and bring some of your friends into the gym to join the community!

Programming – Yes, it is an art form. As I have said before, even Picasso painted an occassional turd, so was the case with my programming on 7/23/09, but that’s how we learn. As such, I am taking a step back to basics and will be seperating ME and MetCon efforts into seperate days. The reasons are as follows. One, it takes way too long to run the class this way when we are pressed into an hour. Secondly, it can get tricky working with a larger group and only one instructor. Lastly, it can be too much too soon for some folks for whom that kind of workload is a tad overwhelming even if it’s scaled. So, in concern to provide the best training and opportunities for our clients to succeed, we are going back to basics. Don’t sweat it – it doesn’t make it any easier!