FEBRUARY 2016 NORTH FRISCO CROSSFIT -...
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FEBRUARY 2016 NORTH FRISCO CROSSFIT 8700 MAIN STREET FRISCO, TEXAS 75033 BUILDING B SUITE 210 NFX on Main We are now OPEN for business at our new place on Main! January 19th, 2016 we official opened our doors to North Frisco CrossFit on Main Street! Thank you to ALL the members & volunteers who helped paint, break down walls, donated equipment, etc. Thank you endlessly for your patience through the move! Now it’s time to get to our swole on! GET TO KNOW Jonathan Welch, DC From: Spring, Texas Undergrad School: Texas Tech University Graduate School: U of Western States How long have you been with Airrosti? 2 1/2 years Favorite place to Visit? Italy. Jonathan served in the Army & was stationed in Italy for some time. He would love to take his bride, Lyndsey, there one day to show her why he fell in love with the country. Airrosti focuses on finding the cause of pain & rehabilitation within 3-4 sessions. Interesting Fact: Once stopped a Pearl Jam concert after slipping on a muddy pipe and taking out about 50 other fans in domino fashion on my way to the ground. What Airrosti Means to Me: Airrosti is quite simply the treatment answer to common injuries that traditionally frustrate patients and providers alike. It is the answer to so many who have “tried everything else." There really is nothing like the Airrosti Experience. Airrosti 8380 Warren Pkwy Suite 100 Frisco, TX 75034 800.404.6050 Located Inside TX Family Medicine OPEN SEASON 2016 The Open brings out the best and sometimes the less than best in CrossFit athletes. It will build you up just as much as humble you. Above all, it brings us together for a common goal: to prove to our bodies, that “We’ve got this!” Whether you get your first muscle-up, first toe to touch that bar, or your first (and only) double under, you’ve succeeded. The mere commitment of signing up for a “competition” may be the biggest leap you make! Last year, NFX finished 64th out of 363 teams in the South Central Region! We couldn’t have done it without the help of our athletes of all skill levels! CrossFit is 100% SOCIAL MEDIA Follow us on instagram @northfriscocrossfit for lastest workout & news! COMMUNITY Come early, leave late. Get to know your fellow CrossFitters & keep each other accountable! TEXT Full time Members receive up-to-date texts on future happenings & last minute changes! THREE WAYS TO SAY CONNECTED FEBRUARY 25th thru MARCH 28th All levels, all ages, all body types succeed. And what is success without failure? We will all fail at one point or another. Those that choose to persevere through the hard times are those that end up at the finish line. Will we see you at the finish line this year?! Sure hope so! Registering for the CrossFit Open is as easy as a click & submission. Visit games.crossfit.com to register. 2016 is OUR year! A new and improve gym for a new and improved you!
Transcript of FEBRUARY 2016 NORTH FRISCO CROSSFIT -...
FEBRUARY 2016
NORTH FRISCO CROSSFIT 8700 MAIN STREET FRISCO, TEXAS 75033BUILDING B
SUITE 210
NFX on Main We are now OPEN for business at our new place on Main!
January 19th, 2016 we official opened our doors to North Frisco CrossFit on Main Street! Thank you to ALL the members & volunteers who helped paint, break down walls, donated equipment, etc. Thank you endlessly for your patience through the move! Now it’s time to get to our swole on!
GET TO KNOWJonathan Welch, DCFrom: Spring, Texas
Undergrad School: Texas Tech University
Graduate School: U of Western States
How long have you been with Airrosti? 2 1/2 years
Favorite place to Visit? Italy. Jonathan served in the Army & was stationed in Italy for some time. He would love to take his bride, Lyndsey, there one day to show her why he fell in love with the country.
Airrosti focuses on finding the cause of pain & rehabilitation within 3-4 sessions.
Interesting Fact: Once stopped a Pearl Jam concert after slipping on a muddy pipe and taking out about 50 other fans in domino fashion on my way to the ground. What Airrosti Means to Me: Airrosti is quite simply the treatment answer to common injur ies that traditionally frustrate patients and providers alike. It is the answer to so many who have “tried everything else." There really is nothing like the Airrosti Experience.
Airrosti 8380 Warren Pkwy
Suite 100 Frisco, TX 75034
800.404.6050 Located Inside
TX Family Medicine
OPEN SEASON 2016 The Open brings out the best and sometimes the less than best in CrossFit athletes. It will build you up just as much as humble you. Above all, it brings us together for a common goal: to prove to our bodies, that “We’ve got this!” Whether you get your first muscle-up, first toe to touch that bar, or your first (and only) double under, you’ve succeeded. The mere commitment of signing up for a “competition” may be the biggest leap you make! Last year, NFX finished 64th out of 363 teams in the South Central Region! We couldn’t have done it without the help of our athletes of all skill levels! CrossFit is 100%
SOCIAL MEDIA Follow us on instagram @northfriscocrossfit for
lastest workout & news!
COMMUNITY Come early, leave
late. Get to know your fellow CrossFitters &
keep each other accountable!
TEXT Full time Members receive up-to-date
texts on future happenings & last minute changes!
THREE WAYS TO SAY CONNECTED
FEBRUARY 25ththru MARCH 28th
All levels, all ages, all body types succeed. And what is success without failure? We will all fail at one point or another. Those that choose to persevere through the hard times are those that end up at the finish line. Will we see you at the finish line this year?! Sure hope so! Registering for the CrossFit Open is as easy as a click & submission. Visit games.crossfit.com to register. 2016 is OUR year! A new and improve gym for a new and improved you!
MON TUE WED THU FRI SAT
5:00 CF CF CF CF CF
6:00 CF CF CF CF CF
7:00 On Ramp On Ramp On Ramp
8:30 CF CF CF CF CF CF 1
9:00 ENDURANCE
9:30 CF 2-3
10:30 CF 4
12:00 CF CF CF CF CF
3:30 Open Gym
Open Gym
Open Gym
Open Gym
4:30 CF CF CF Open Gym
5:30 CF CF CF CF
6:00 TRACK On Ramp
6:30 CF CF CF CF CF
7:00 On Ramp On Ramp
7:30 CF CF CF CF
NFX SCHEDULE
Testimonials Has CrossFit changed you? Even in ways you never thought it would? We’d like to hear about it & would love to feature you on upcoming newsletters & our website! Surely, someone in your life has inspired you to become better, faster, stronger, smarter, kinder… You could be that person for others! Who doesn’t like a success story. CrossFit/NFX has helped me realize I am more capable of things I never thought possible. My body composition has changed, My mind has become stronger as I push doubt aside. I’ve made closer connections with friends than I ever t hough t poss ib le t h rough th i s community. CrossFit rehabilitated me after I never thought I could walk let alone run again.. Whatever it is, it’s important & others want to know your journey & how far you’ve come. If you’d like to share your story, please talk with a coach or send it (& any pictures to [email protected] as well as [email protected]
meet the coachesAge: 35 Background: -14 years professional Fire/EMS -CrossFitting for 8 years -Owner of North Frisco CrossFit
Favorite Food: Bone-in Buffalo Hot Wings from Hooters.
Favorite WOD: Karen.. 150 WB for Time (Current PR: 5:56)
Favorite Movement: Overhead Squat. (Current PR: 295lb)
Interesting Fact: I was born on Leap Year so I will be turning 9 on the 29th!
Pet Peeve: Being Unorganized & tags sticking out of clothes.
Favorite Song: “My Last Name” by Dierks Bentley
What CrossFit has done for me: Created a huge community of friends & family (of choice).
Ryan Adam
“Mobility is one of the most important things we can do in the gym. A lot of the pain we may encounter stems from poor mobility, poor motor control (aka terrible form), or unfortunately like most of us, both. When we have a lack of mobility, it causes our range of motion to shorten, therefore making it even harder for us to perform a movement. We often override our thinking of how important it is to move properly just in order to meet a movement standard (Hips below parallel, full extension of arms, etc.). Squatting & locking out that 1 RM OHS is great & all until you over extend your back, catch a shoulder in the wrong position, or spark up some pain in the back because of your awful butt wink. Our approach to mobility should be proactive & not reactive! In other words, don’t wait until problems arise before you address them.. Stay on top of it!” -Brandon ‘Huck’ Huckaba
Why mobility is important
Mobility w/ Coach Huck
Upcoming EventsFebruary 6: Join us at Hunt Middle School for track & endurance work outs every Tuesday at 6p & Saturday at 9a • 4900 Legendary Drive, Frisco, TX 75034 February 20: Valentines Throw Down @ CrossFit South Lewisville • 1165 S Stemmons Fwy, Lewisville, TX 75067 February 25: CrossFit Open begins! Viewing Party HERE every Thurs starting Feb 25th - March 24th. February 26: “Friday Night Lights” every Friday for 5 weeks with ‘competition style’ Open workouts & BBQ after! Come join the fun!
DATES TO BE ANNOUNCED: Men’s Bible Study: “The Path of Every Man” Women’s Bible Study: “Lies Women Believe” • If you are interested in a Bible study, we will be starting a men’s
and a women’s group; stay posted!
Barbell Class: Perfect your form & technique w/ Granger; coming soon!
Mobility Class: Mobility is necessary for CrossFit & for life! Take some time & learn some simply stretches & movements w/ Huck.
track/endurance Want to take your endurance to the next level? Check out our new track & endurance workouts! FREE for NFX members. Our very own Tracy Smith, Al Ornelas, & Hamlin Jones will coach you through these calorie burning workouts. If ever you wanted to slim down, lean up, or improve your explosive power you do not want to miss these classes! This is the perfect opportunity for all of you that want to do those crazy two-a-day workouts as well! Check for updates for any schedule changes as we are working to find a good fit for time slots & location.
Health tip for the FoodieWhat you’ll need:
• 1 1/2 c quinoa or amaranth flour • 8 tbsp olive oil • 4 tsp apple cider vinegar • 1/2 c water • 1/2 c tapioca starch • 3 tsp salt
POWER PIZZA
How it’s done:
• Preheat oven 400 • Flatten out mixture (no rise, just flat) • Bake 5-7 minutes • Load with your favorite (healthy) toppings! • Don’t forget the cheese ;) Recipe Compliments of LG
If you’ve got a delicious, healthy(ish) recipe you’d like to share, send them to [email protected]
athlete(s) of the monthHow long have you been at NFX:
We started at NFX in October 2015
What is your favorite workout/ movement & least favorite workout/movement: Favorite: J: Front squats & “Nancy" M: Body weight movements like burpees, toes to bar, pull ups, etc. Could live without: J: Anything that involves burpees! M: If I never had to do another snatch throughout my lifetime I would be a very happy lady!
What is your favorite thing about CrossFit/NFX: Our most favorite thing about CrossFit has to be the sense of camaraderie & support you receive from your fellow athletes. Our favorite thing about NFX are the coaches. Their knowledge, helpfulness, & positive attitudes make showing up every evening worth it.
What would you tell somebody on the fence about CrossFit/NFX: Just go for it! Trying anything new can be intimidating, but CrossFit is so diversified in its types of athletes & workouts that it's suitable for anyone. The workouts are tough, but when you find a great box like we have here at NFX, it makes surviving them a lot easier. Everyone is so supportive of one another which gives you that much needed push at times. What are some of your favorite hobbies outside of the box: We're pretty tame people. We enjoy spending our free time hanging out with our family and friends. Simple things like going to the movies, cooking out, or having game night. We have 2 kiddos that are off at college & 1 still here at home who is a sophomore in high school. We plan to start getting a little crazy and exciting in 2 years :)
Jason & Michelle
