Hi guys! Last cycle got us comfortable upside down and on the rings! We wrapped it all up with a 1RM Snatch! (Congratulations to everyone who PRed!) You will now see a focus on our Clean and Jerk. Through the month of November and into December, we will be breaking down the clean and its all of its components and working to build sound technique and strength with the movements. All this work will culminate and at the end of the cycle, we will test our 1RM C&J!
*8:30, 9:30 &10:30am classes ONLY on November 11th*
*CLOSED FOR THANKSGIVING November 28-29th*
Upcoming Events
Friday Night Lights!
November 8th PM Classes
Come celebrate the last open workout of the year Friday night lights style. THEME: American AF! Dress in patriotic attire, BYOB, and bring a snack to share. Best dressed will win a Training Day shirt or Tank. We will be on a regular class schedule but will be running workouts in heats. For fun, we will be judging each other (basically just counting your reps for you). This is a fun way to bring the community together and celebrate all the hard we put into our fitness. Come to workout, and hangout!
American Muscle Weightlifting Camp with Jared Fleming!
November 9-10th
Looking to improve your Snatch & Clean+Jerk?! Well look no further this two day camp will be hosted at CrossFit Lacey by 2x National Champion, 3x World Team member, and head coach – Jared Fleming! This camp will be limited to 20 attendees, so sign up fast! For more information click here!
Veterans Day Workout - Three Wise Men
November 11th (0830, 0930, 1030 Classes ONLY)
On Veterans Day we will come together to honour the lives of three brothers, Jeremy Wise, Ben, Wise, and Beau Wise (aka The Three Wise Men). The three brothers served over 1,600 days in Iraq & Afghanistan. A suicide bomber in Afghanistan killed Jeremy on December 30, 2009. Then just two years later, Ben was killed in a firefight in Afghanistan. Beau Wise is still on active duty in the United States Marine Corps.
Foundations
November 21st: 6-8:30pm
Interested in trying out CrossFit? Come join us for a two hour on-boarding class! Email trainingdaymail@gmail.com for more information!
Flex Fuel Nutrition Workshop
November 14th: 6:30pm
Flex Fuel is coming to CF Lacey to do a free workshop for all members AND non-members. They will be there to give a basic overview on how to eat well for life in a manageable way. Learn the importance of nutrition and how it supports training and recovery, what goes into dieting, macros/micros, calories. To learn more information click here!
Annual Holiday Party (21+)
December 7th: 6:30-10:30pm
We are so excited to celebrate another holiday season with the best community! This year the party will be at our very own Amy King’s barn! There will be a keg, beer, and wine! Boka Island food truck AND a live DJ so we can dance the night away! Tickets are $15/person which will include beer/wine and fun door prizes! Please purchase your tickets by November 15th! Attire: dress grown & sexy but warm!
Community
Happy Birthday!
Kristine B. (11/3)
Jason M. (11/6)
Ashley S. (11/7)
Marie R. (11/8)
Meredith M. (11/8)
Isabelle M. (11/8)
Matthew P. (11/10)
Alice T. (11/13)
Jakenzie P. (11/14)
Myrna K. (11/14)
New Class! Reclaim with Coach Julie
When: Tuesdays, Wednesday, and Friday at 5:30pm.
For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life.
How to sign up: Contact Coach Julie @ TrainingDayJulie@gmail.com
Recognition
CFL Happy Hour
Check our new internal podcasts where we highlight our coaches and community members!
Listen here!
Congratulations to Damon M, Coach Kimberly L, and Angela G! These guys competed in Armor Open Lifting Competition! They all did amazing and were incredible to watch Angela place 2nd in her division!
*8:30, 9:30 &10:30am classes ONLY on November 11th*
*CLOSED FOR THANKSGIVING November 28-29th*
Upcoming Events
Friday Night Lights!
November 8th PM Classes
Come celebrate the last open workout of the year Friday night lights style. THEME: American AF! Dress in patriotic attire, BYOB, and bring a snack to share. Best dressed will win a Training Day shirt or Tank. We will be on a regular class schedule but will be running workouts in heats. For fun, we will be judging each other (basically just counting your reps for you). This is a fun way to bring the community together and celebrate all the hard we put into our fitness. Come to workout, and hangout!
American Muscle Weightlifting Camp with Jared Fleming!
November 9-10th
Looking to improve your Snatch & Clean+Jerk?! Well look no further this two day camp will be hosted at CrossFit Lacey by 2x National Champion, 3x World Team member, and head coach – Jared Fleming! This camp will be limited to 20 attendees, so sign up fast! For more information click here!
Veterans Day Workout - Three Wise Men
November 11th (0830, 0930, 1030 Classes ONLY)
On Veterans Day we will come together to honour the lives of three brothers, Jeremy Wise, Ben, Wise, and Beau Wise (aka The Three Wise Men). The three brothers served over 1,600 days in Iraq & Afghanistan. A suicide bomber in Afghanistan killed Jeremy on December 30, 2009. Then just two years later, Ben was killed in a firefight in Afghanistan. Beau Wise is still on active duty in the United States Marine Corps.
Foundations
November 21st: 6-8:30pm
Interested in trying out CrossFit? Come join us for a two hour on-boarding class! Email trainingdaymail@gmail.com for more information!
Flex Fuel Nutrition Workshop
November 14th: 6:30pm
Flex Fuel is coming to CF Lacey to do a free workshop for all members AND non-members. They will be there to give a basic overview on how to eat well for life in a manageable way. Learn the importance of nutrition and how it supports training and recovery, what goes into dieting, macros/micros, calories. To learn more information click here!
Annual Holiday Party (21+)
December 7th: 6:30-10:30pm
We are so excited to celebrate another holiday season with the best community! This year the party will be at our very own Amy King’s barn! There will be a keg, beer, and wine! Boka Island food truck AND a live DJ so we can dance the night away! Tickets are $15/person which will include beer/wine and fun door prizes! Please purchase your tickets by November 15th! Attire: dress grown & sexy but warm!
Community
Happy Birthday!
Kristine B. (11/3)
Jason M. (11/6)
Ashley S. (11/7)
Marie R. (11/8)
Meredith M. (11/8)
Isabelle M. (11/8)
Matthew P. (11/10)
Alice T. (11/13)
Jakenzie P. (11/14)
Myrna K. (11/14)
New Class! Reclaim with Coach Julie
When: Tuesdays, Wednesday, and Friday at 5:30pm.
For who: Reclaim is designed for women with an emphasis on rebuilding core strength, proper bracing and breathing in workouts, pelvic floor rehab, and overall toning and conditioning. This class is very hands on and specialized based on each athlete's current fitness level and stage of life.
How to sign up: Contact Coach Julie @ TrainingDayJulie@gmail.com
Recognition
CFL Happy Hour
Check our new internal podcasts where we highlight our coaches and community members!
Listen here!
Congratulations to Damon M, Coach Kimberly L, and Angela G! These guys competed in Armor Open Lifting Competition! They all did amazing and were incredible to watch Angela place 2nd in her division!
