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Updates to the CrossFit Mobility class and Competition class

Posted by on Mar 27, 2014 in BLOG | Comments Off

Saturday March 29th will be our last 10:15am Mobility class. Instead we will be incorporating more mobility into our regular CrossFit classes.

We will then be moving the Competition class to 10:15am on Saturdays starting May 10th. We will be taking April off to give the athletes some time to relax after all their hard work in the CrossFit Open. This class is invite only for advanced athletes looking to compete in CrossFit competitions. Please see the head coach if you are interested.

Attention all CrossFit Code Red parents

Posted by on Mar 23, 2014 in BLOG | Comments Off

Attention CrossFit Code Red parents:

As you know, at CrossFit Code Red safety for our athletes and coaches is our number one priority. This also applies to your children and due to the growing number, we have a few requests.

All children need go directly into the area gated kids area upon entering the gym. Kids will no longer be able to play on any of the equipment before/after class unless participating in a kid’s class. As much as we would like to let them play, it is just not safe for them to do so and it only entices them to want to leave the kids area to play on the equipment as soon as class ends. During this time we still have members stretching, moving weights and preparing for the next class. We know that some of the older kids can handle themselves but it’s only fair that we have the same rules for everyone.

While we do have some toys in the kid’s area, please bring them something to do when they are here. Please do not allow toy weapons, guns, kick balls, etc etc… Tablets are best! If you have any issues or requests for the kid’s area, please let us know!

We understand you come here to get a good workout in but please make sure your children are behaving and address any issues they might have.

 

Kids Area Rules and Etiquette

  • Children must remain in the kids play area, nowhere else
  • Children are not allowed to play on or with any gym equipment
  • Parents must work out in an area visible and close to their child
  • Parents are responsible for attending to their child during class: Bathroom, whining, behavior etc…
  • Parents are responsible for keeping their child quiet while coaches are instructing
  • Toys or mess in the play area must be picked up and cleaned before leaving!
  • Parents are ultimately responsible for the care and safety of their child

CrossFit Open and New Competitors Class

Posted by on Feb 23, 2014 in BLOG | Comments Off

CrossFit Open and Competition class coming to CrossFit Code Red

Starting March 1st we will be hosting the CrossFit Open workouts at CrossFit Code Red every Saturday morning with heats starting at 11:15am and continuing until everyone has finished. CrossFit will announce new workout every Thursday at 5pm for 5 weeks. If you cannot make it to the Saturday class but would still like to participate, you still have until Monday at 5pm to complete your workout and submit your score. All workouts need to be done at the gym and scored by one of our certified CrossFit judges.

If you are not competing you are still welcome to join, however all registered competing athletes will get priority of the equipment. If you do not wish to participate in the workouts we would love for you to come out and cheer our athletes on during these workouts. They are going to need every bit of motivation they can get!

Every athlete is encouraged to register for the Open. It is only $20 to participate. No, you cannot scale the workouts, but that is part of the fun! You will push yourself to do things you have never done before and our coaches and athletes will be there to support you all the way.

Register here: http://games.crossfit.com/

After the initial 5 weeks of the CrossFit Open this class will continue to become a competition style class for advanced competing athletes only.

Our CrossFit Competition class is a high energy, high intensity class geared towards advanced athletes seeking to train for the CrossFit Games and or local CrossFit competitions. Athletes will focus on developing training plans and programming based on their individual goals. This class is only for competing athletes! You must have at least one year of CrossFit experience or be able to RX most movements, weights and workouts! This class is not the time to make up a workout, work on strength or anything else unless part of the daily programming. If you would like to participate, please speak with Coach Jake for more info.

What can you expect from this class?

  • High energy
  • High intensity
  • Competitive
  • Loud music (prob not all PG 13)
  • Individualized training
  • No kids allowed in the kids area or gym during this time

If you plan on participating in the CrossFit Open or Competitor class, this would be a great time to come into our Mobility class at 10:15am to get warmed up. This is a good time to work on your mobility prior to your workouts.

 

Awesome Events Coming to CrossFit Code Red

Posted by on Jan 24, 2014 in BLOG | Comments Off

01/28/14 – Emily from the Art of Living will be coming to CrossFit Code Red to teach us breathing techniques designed to improve lung volume and performance. This is a great compliment to anyone training in high intensity workouts.  This will be done at the 7pm class. There will be no regular CrossFit class at this time!

04/05/14 – Coach Veronica from CrossFit SoCal will be coming to CrossFit Code Red to host an Olympic Lifting Seminar. This seminar is open to all CFCR athletes. The cost is $80 per person. Only 20 spots available! If you are interested in improving your Olympic Lifts or want to learn more, this seminar is a must! Come learn from the best! Time for this will probably be from 10:30am – 2:30pm.

Veronica has been a competitive lifter for the past 15 years. She began with 8 years of Powerlifting, competing at the national and world level and 9 years as an Olympic Lifter competing at the national level.

07/12/14 – CrossFit Code Red will be hosting its very own custom GORUCK Light class, led by a special forces cadre. There are only 35 spots available and will be open to all CFCR athletes first. If there are any remaining spots we will open them to any family and friends. Cost is $100 per person!

CrossFit Code Red 30 day plank Challenge

Posted by on Dec 31, 2013 in BLOG | Comments

January marks the start of a new year and there’s no better way to get it started than with a little 30 day plank challenge. For the next 30 days follow this program from either home or at the gym and lets start chiseling those abs for summer!

 

30 Day Plank Challenge
Day 1 20 seconds
Day 2 20 seconds
Day 3 30 seconds
Day 4 30 seconds
Day 5 40 seconds
Day 6 rest
Day 7 45 seconds
Day 8 45 seconds
Day 9 60 seconds
Day 10 60 seconds
Day 11 60 seconds
Day 12 90 seconds
Day 13 rest
Day 14 90 seconds
Day 15 90 seconds
Day 16 120 seconds
Day 17 120 seconds
Day 18 150 seconds
Day 19 rest
Day 20 150 seconds
Day 21 150 seconds
Day 22 180 seconds
Day 23 180 seconds
Day 24 210 seconds
Day 25 210 seconds
Day 26 rest
Day 27 240 seconds
Day 28 240 seconds
Day 29 270 seconds
Day 30 As long as possible

Why is reserving your CrossFit class important?

Posted by on Dec 30, 2013 in BLOG | Comments Off

Why is reserving your CrossFit class important?

First and foremost, reserving your spot in class will help our coaches better prepare your workouts allowing them to spend more time with you, ensuring you and your fellow CrossFitters get the best possible workout! Setting up equipment and space and be tricky and it gets even trickier when coaches see 7 signed up for a class and 20 show. While our coaches are extremely talented and trained in the art of awesomeness, it really helps them be better prepared so they can spend more time coaching you, rather than thinking of how to set up the workout.

Second, as classes get full and depending on the workout, classes will be capped for space, equipment and safety. If you are not signed up for a class that is full and you show up, you can expect to be doing something else in the corner (probably burpees) ;-)

Third, if you don’t sign up, you might not even realize the class was canceled and show up to a locked door. If this happens do 100 burpees in the parking lot before leaving ;-) While it is extremely rare for a regular scheduled class to be canceled, we do have changes on holidays so if you are not reserving your class, you might forget!

By not reserving your spot in class, the only person you are hurting is you and your fellow CrossFitters! Our coaches put in a lot of work to make your hour here at CrossFit Code Red as productive as possible. Please make sure you are reserving classes as far in advance as possible, not 10 min before you show up!

New store items for sale at CrossFit Code Red

Posted by on Dec 23, 2013 in BLOG | Comments Off

o2trainer-crossfit-code-redEngineered to increase inspiratory (inhalation) muscle endurance, the O2 Trainer is lightweight and designed to be used while performing nearly any exercise or activity. Whether you’re running, weight lifting, or rock climbing, the O2 Trainer will train your lungs and body to perform at high levels with less oxygen, and teach them to maximize every breath.

DESIGNED FOR EVERYONE AT ANY PERFORMANCE LEVEL!

Change the intensity of the O2 by increasing or decreasing the restriction of airflow with the screen inserts provided. Start with the 13mm screen and as endurance increases, decrease the size of the insert – it’s that easy! There are four additional screen inserts that can be used while at rest. Whether you’re standing, sitting, or lying down, you can still exercise your lungs and diaphragm, with the Bas Rutten O2 Trainer.

Check out more here: http://www.o2trainer.com/

What’s coming to Hillsboro at CrossFit Code Red

Posted by on Dec 19, 2013 in BLOG | Comments Off

What’s coming to Hillsboro at CrossFit Code Red?

The holidays are a tough time to keep motivated. Its dark, its cold, sickness is lurking, and the holiday cookies are in every corner.

So we thought we would give you a little pick me up and let you know what’s coming to CrossFit Code Red in the New Year.

  • Bod Pod (body composition testing)
  • Nutrition challenge (lose weight and earn some cash)
  • Monthly challenges (earn prizes and much more)
  • 30 day plank challenges (let’s start chiseling those abs for summer)
  • Facebook nutrition challenge and recipe group page
  • More equipment
  • More class times
  • Kids classes
  • Another expansion??
  • And much much more!

Details will be coming soon!

Only a few more weeks left of the holidays. Stay motivated and get ready for the New Year at CrossFit Code Red. We are gonna come out strong!

CrossFit Code Red Gym Rules and Etiquette

Posted by on Dec 14, 2013 in BLOG | Comments Off

At CrossFit Code Red, we make the safety for our members and coaches our number one priority. As a way to help keep everyone safe, gear in proper working condition, and the gym clean, we have established a few rules and box etiquette that will help us in doing so. Please read and make sure you fully understand and follow these simple rules.

 

Gym Rules and Etiquette

  • Be on time
  • Check your ego at the door
  • Sign in
  • Have a good attitude
  • Be friendly
  • Introduce yourself to newcomers
  • Cheer on your fellow CrossFitter’s
  • Don’t interrupt your coaches, set up your bars, weights, or stations until instructed to do so
  • Clean up after yourself
  • Wait until everyone has finished the workout before putting equipment away
  • Put equipment back where you got it
  • Don’t cheat your reps! How you perform in here is how you perform out there!
  • Always use full range of motion (lighter and lower is better than heavier and higher)
  • If you have any injuries, let us know
  • Don’t tie knots in the jump ropes
  • Do not jump rope on any surface other than the mats (it will wear out the wires on the ropes)
  • Keep hands and chalk in/over the buckets
  • Post your WOD results
  • If you say “I CANT” you get 25 burpees!
  • Control your weights – All weights must to be lowered to the ground under control

 

Olympic Lifting Rules and Etiquette

  • Set Olympic bars on the lines and stay on the lines
  • No “Dirty Loading” (loading heavier plates over lighter plates)
  • Bumper plates must be secured to bars by locking collars regardless of weight
  • Unload Olympic bars evenly when on the racks. Taking too much off one side could flip the bar
  • Don’t drop the Olympic bars if there are no bumper plates on them
  • Don’t drag the Olympic bars sideways with weights on them. It will ruin the collars in the weights
  • Don’t throw bumper plates on the ground (they might bounce and roll into someone’s ankles)
  • When removing bumper plates, make sure not to drop them on the locking collars (it will crack them)
  • Always control your “bar bounce”

 

Kids Area Rules and Etiquette

  • Children must remain in the kids play area, nowhere else
  • Children are not allowed to play on or with any gym equipment
  • Parents must work out in an area visible and close to their child
  • Parents are responsible for attending to their child during class: Bathroom, whining, behavior etc…
  • Parents are responsible for keeping their child quiet while coaches are instructing warm-ups, class, etc…
  • Parents are ultimately responsible for the care and safety of their child

 

More new products in the CrossFit Code Red store

Posted by on Dec 12, 2013 in BLOG | Comments Off

kill-cliff-crossfit-drinkKill Cliff is what happened when a Navy SEAL grew tired of popping pills to recover from his daily workouts. His idea was to replace them with a natural recovery drink – tastier than pills and hopefully better for you too.  The result is a blend designed to be just that including Ginger Root, Green Tea Extract, Milk Thistle, Ginseng Root Powder and an enzyme mix of Amylase, Beta Gluconase, Bromelain, Invertase, Lipase, Protease 4.5, and Serrapeptase as well as B, C and E Vitamins.  You can look up and decide for yourself the benefits of all these ingredients. The bottom line is they make up a drink that is flat out AWESOME.  Only 25 mg of caffeine, 15 calories, 3 grams of carbs and no sugar.  And it’s NOT an energy drink.

Killer workout? Get some Kill Cliff and recover faster!

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