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Newsletter January 2017
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JANUARY NEWS

UPCOMING EVENTS AND HIGHLIGHTS

      
 

OUTBREAK SCAVENGER HUNT
Sat Jan 28 EW at 2pm


 

Come one, come all to Outbreak Fitness' first annual Scavenger Hunt! We will meet at the East Williamsburg box at 2pm.
The format of our neighborhood scavenger hunt and the first clue will be given once we all arrive at EW. Please be prepared to walk, as we will be enjoying adult beverages and won't allow any driving between clue bars. Looking forward to seeing you all there!


RSVP HERE

 



COACH PAUL at WODPALOOZA
Jan 12-15 Miami to Your Home


After a tough qualifier, Coach Paul is headed to warm and sunny Miami to compete in WODAPALOOZA!

What started as a local event five years ago has blossomed into a worldwide competitive bonanza with over 25,000 spectators & nearly 1500 athletes, representing over 30 countries.


Check out the leaderboard and Follow Paul's Success HERE

 



VINYASA YOGA **Free to All Membership Levels**
CH Saturday 12:30 - 1:30
EW Sunday 11:30 - 12:30




Vinyasa Yoga is now FREE to all membership levels.  Sign up and it won't coun towards your class credits.

7 Reasons Why Crossfitters Should Practice Yoga



THE RETURN OF VICTOR and SARAH!

                

Be on the look out at the end of January for the return of Coach Victor and Coach Sarah from their international travels.  They've surely been missed, and we can't wait to have them back! 

 

Sign Up for THE OPEN
Registration Begins Jan 12 
Games Begins February 23, 2017



 

The Open is about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you've developed over the past year, and learn what you need to improve. Join The Outbreak Team today!

More details and registration HERE

MOVE OF THE MONTH: RING DIPS


Tips for your dips!
Tip: Keep the rings close to your body.

Tip: Push your chest forward.

Tip: Keep your elbows back.

Scaling Option 1
Start out with box dips to build strength.

Scaling Option 2
Build your confidence with bar dips.

Scaling Option 3
Get more comfortable on the rings with the assistance of resistance bands.

Don't Forget Flexibilty
Work your shoulder and tricep flexibility to have better range of motion.

 
COACHES SPOTLIGHT 

An Ode to Shimi
There have been an awful lot of Coach Shimi goodies on Outbreak's social media!

Support your fellow athletes, get inspiration, and have some laughs! 




Join our Facebook group

Follow our Instagram
 


Reminder: Sign up for Class on Wodify!

With the new year class spot are filling up fast. Make sure you get a spot by reserving class ahead of time.
 

WE ARE EXPANDING!

We're getting ready to expand the schedule to fit your needs! Be on the lookout for more interval and crossfit classes!


CFO Store:

The store is cash or store credit only. If you need store credit, please give $20 or more to one of the trainers and we will write down how much credit you have available.

Reminders from your coaches!
  • Try to get to class early, at least 10 or 15 minutes! You’ll get more out of each class if you’re able to foam roll and/or lightly stretch tight or sore muscles. Save heavy stretching for after class, but try to do it while your muscles are still warm.
  • Protein and water! Protein is most effective in the hour or so after a WOD, since the metabolic increase caused by the activity will distribute nutrients throughout the body more quickly, allowing repair to begin more quickly.
  • Eat before class, but not right before! Food is fuel, and is essential to power your body through the demanding workouts you’ll encounter here. Most people do well with eating about an hour and a half before class.
  • Please use the WODify system! Reserve your spot for a class. There are a lot of good reasons to – you and the coaches will be able to track your workouts and see your progress over time. It will also allow coaches to help you on movements you may find particularly challenging, and it allows you to ‘like’ and comment on your classmates lifts and times, so you can say nice things to each other. 
  • Ask your coaches! If you have questions, ask them! You never know what cue might help a difficult movement ‘click’ for you.

Keep on WODing,

Adam & Shimi

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