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Weekly Updates // Category

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22 Apr

Here is what is happening this week at your gym:

  • We have started to transition to the new “lounge”. The former main office area is being turned into the area where you can drop your things and relax before and after your workout. We are still working on it but feel free to start using it as your lounge area.
  • Continue to bring your friends into the gym. We love having visitors and even better when they become new members. This week we welcomed two new members: Dani Moreno (Gretchen Baker’s friend) and Suzanne Elkins. Welcome to WPF!!
  • We continue pull-up progression work this week. Hopefully you are beginning to see progress in those pull-ups!
  • Murph Training has taken off! Last Sunday we had 21 participants in the gym to do Chelsea. Only 4 more Sundays to prep! Mark your calendars for May 28th!
  • This week’s challenge of max burpees in a minute was won by Jason Stufflebaum. He gets $10 WPF money to spend in GainzVille.
  • Larger bags of Ascent protein are in as well as more BCAAs and C4 On-the-Go preworkout. If there is something you would like to see in the store drop Roni an email and she will see if we can get it!
  • Remember to check out Fresh ‘n Fit for easy, healthy meal planning. They drop off twice a week so not only is it good – it’s convenient!
    Have a great week!

Your WPF Team

15 Apr

First, let’s talk about last week!

So many of you did The Girl benchmark WODs for the first time. And, so many others were trying to beat times from 2 or more years ago! And you all did great! The following are all the gold stars handed out last week:

  • Barbara: *John Hand *Roni Fischer
  • Christine: *Justin Meeks *Kim Tilton *Devin Gordon *Paco Combes
  • Grace: *Paco Combes *Rebecca Walburn. *Jenn Graff
  • Kelly: * Stuart Hackworth *Roni Fischer *Megan Gaston. *Cody Lowry *John Hand

Last week helped us identify some of our weaknesses but also so many of our strengths. Job well done!
Here is what’s happening at your gym this week:

  • T-Shirt/tank/hat order is due by Wednesday!
  • Bring a Friend continues this week. Any bootcamp all week long! Saturday CrossFit classes!
  • Starting tomorrow, there will be an Active Recovery WOD posted in the “lounge” area for athletes to use on their rest days. The recommended schedule for a CrossFit athlete is 3 days ON and 1 day OFF to ensure an athlete gets enough rest. However, because so many people at our gym travel for work our programming does not reflect this “OFF” day. Instead you can use the Active Recovery WOD for whatever day you choose.
  • Join us in welcoming the following athletes to the gym so far this month:
    • Emma Gordon
    • Hiawatha Bethea
    • Sarah Gerichs
    • Faith Lewis
    • Lilly Lewis
    • Stephen Matthews
    • and welcome back, Nolan Daversa
  • ​​​​​​​Cindy D. won the challenge of the week with 62 unbroken double-unders. She receives $10 to spend in GainzVille.

Have another great week!

Your WPF Team

08 Apr

Good morning WPF Family!

We hope everyone had a great spring break and WELCOME BACK!

Here is what is happening this week at your gym:

  • It’s Girl’s Week! You will be seeing a few benchmark Girl WODs this week! First up on Monday is Barabra. Rest up!
  • Bring a Friend is off to a great start. We had 4 new members sign up last week! When you see the new faces make sure to welcome them. We also had a good showing on Saturday. Remember that the entire month you can bring your friends to any bootcamp and all Saturday CrossFit classes.
  • The Nutrition tour at Whole Foods is April 12th at 7 pm. Get signed up on Wodify and look for more information from Josh.
  • Jason C and Cindy D won the challenge of the week. Great job on the sled pulls!
  • Excuse the mess! The office areas are being painted and things moved around a bit. Good things are in the works so please be patient.
  • Look for a new t-shirt/tank order this week. We have updated the WPF logo. This means that now all current t-shirts in the gym store are $10.

Have a great week!

Your WPF Team

01 Apr

Happy Easter WPF!!

Here is what is happening this week at your gym:

  • The month of April is Bring a Friend month! Friends are welcome to join the CrossFit classes any Saturday during the month and/or any Bootcamp class all month long! This is a great opportunity to show your friends what a great place WPF is!

    There are a couple of incentives:
    All friends are free. No drop-in fee!
    • Every current WPF athlete who brings a friend during the month will have their name as well as their friends name entered into a drawing for a free month!
    • Any current member who has a friend sign up for a membership will receive a free month (the value of the friend’s first month membership). Of course, this applies to brand new memberships only.
  • Want to start training for Murph? Roni would like to get a group together once a week for some runs with and without vests as well as work on the squats, pushups and pull-ups. Email her at roni@warriorpridefitness.com if you are interested!
  • Look in Wodify for the April 12th 7pm grocery store tour with Josh. This will be limited to 10 people so sign up if you are interested.
  • The tankless water cooler will arrive this week and hopefully be installed by the week’s end.
  • Jason “Fran” Carney won the challenge of the week last week: Max Cal in 1 minute on the SkiErg. He will receive $10 in WPF money.
  • Lisa Sward is client of the month! Look for her favorite CrossFit moves in a WOD this week and a Facebook post with more information about how she ended up at WPF!

If you are traveling this week, travel safe!

Your WPF Team

25 Mar

Here is what’s happening in your gym this week:

  • Mute Sports double under clinic is this Tuesday, March 27th! Every CrossFit class will include a 30 minute clinic and then a wod based on jumprope! They will be selling custom ropes as well so get ready to master double under.
  • The Skiergs are here. Jump on one and get practicing. They may be in a WOD this week!
  • Starting this Wednesday we will begin our first 6-week gymnastics move series. Just like on Mondays and Fridays when we concentrate on a lift for 6 weeks, on Wednesday we will spend time working on CrossFit gymnastics moves. Pull-up progressions are up first so come ready to work!
  • The police stopped in to warn us about some thefts at local gyms- people coming in and snagging keys to get into cars. Please be alert and always tell a coach or owner when you think there is anyone suspicious in the parking lot.

Mark your calendars:

The month of April is Bring a Friend month! Friends are welcome to join the CrossFit classes any Saturday during the month and/or any Bootcamp class all month long! This is a great opportunity to show your friends what a great place WPF is!


There are a couple of incentives:

  • All friends are free. No drop-in fee!
  • Every current WPF athlete who brings a friend during the month will have their name as well as their friends name entered into a drawing for a free month!
  • Any current member who has a friend sign up for a membership will receive a free month (the value of the friend’s first month membership). Of course, this applies to brand new memberships only.
    April 12th at 7 pm is our first grocery tour at Whole Foods. Josh will help you navigate and make wise nutrition decisions. This is limited to 10 people. More info to come!

Have an awesome week working hard before spring break!

Your WPF team

18 Mar

Here is what’s happening this week at your gym:

Thanks to everyone who came out for the War of 18.4 Friday night especially the athletes who were brave enough to compete! We had a great turnout, it was a lot of fun and we look forward to doing more next year!

​​​​​​​You might see some new equipment this week! We have ordered 3 Skiergs to add to your cardio arsenal. If you have never used one, watch the video and get ready!

Tuesdays at 6:15 we are adding a Bootcamp class. There is still a CrossFit class at that time but now you have choices.

The Open comes to a close. The last Open workout will be announced this Thursday night. You will still have until the following Monday to complete it. We have been busy tallying team points up and will announce the winning team sometime the following week. Begin to think about the skills you need to work on to be ready for next year! We will talk about that more soon!​​​​​​​

David C and Kelly Sargent won the L-sit challenge. Both of you have $10 WPF bucks to spend in the store!
Mark your calendars:

March 27th Mute Sports jumprope clinic at every CrossFit class! Custom ropes will be for sale!

Have an awesome week!

Your WPF Team

11 Mar

Here is what is happening this week at your gym:

  • Warrior Pride War of 18.4 takes place this Friday night!  Doors open at 7 pm. Bring your own cooler and watch six of your WPF friends do the 18.4 wod head to head!
    Hennings vs. Cox

    Hennings vs. Cox

    McCarthy vs. ???

    McCarthy vs. ???

    The Kid vs. Blarg

    The Kid vs. Blarg

  • Some Cellucor products will arrive in the store this week.  This includes the popular C4 preworkout. We will also sell C4 On the Go drinks that we will chill in the FitAid fridge in case you need that extra energy before a workout.
  • You might have seen we have started the shift to one female and one male restroom.  In the next few weeks those bathrooms will be stocked accordingly.  The other two bathrooms will remain asexual.
  • Dynamic Sports Therapy was in the gym this past Saturday and will return this coming Saturday for any athletes who would like to be seen.
  • Great job to Jay Butler who won the bar hang challenge with 2:16. Brian Hagemann won the max effort wall balls with an incredible 81 unbroken reps. Both will receive $10 WPF bucks to go towards any purchase In the store!
  • Mike Resudek is client of the month.  He gave us his favorite crossfit moves and we programmed a wod in his honor!  Look for that partner wod this week!
  • March Madness brackets are due today!!

Have a great week making gains! Your WPF team

 

05 Mar

This is what is happening this week at your gym:

First and foremost, thank you so much to everyone who came out today and supported our reopening.  What an awesome time we had!  It is the people that make the gym great.  We look forward to many more good times together!

    • There is a new store in the gym!  Over the next few weeks as new merchandise arrives you will find RxBars, FitAid, Cellucor products, Ascent protein, Wod and Dones and more!  There will also be a variety of WPF apparel for sale.  Forgot your pre-workout and now you will be able to buy one!  We are very excited about this!
    • There is a new trainer wall with pictures of all the staff.  As the weeks go on you will see pictures of all the WPF family start to adorn the walls of the gym.​​​​​​​
    • Website is back online and we posted our pricing which includes a new student rate for ages 15-23. We adjusted all our current students but if there are any we missed, please let us know.
    • The Open continues.  We are planning a Friday Night Challenge for March 16th so mark your calendars!  More information to follow later this week.
    • Remember that Fit n Fresh is a great option for quick delicious meals!  They deliver twice a week and get rave reviews from repeat customers.  Give it a try!
    • Join our WPF March Madness Pool
      • Group ID# is 14447 and password is: wpfelite1
      • https://tournament.fantasysports.yahoo.com/t1/group/14447/invitation?key=a7a8bcb6b894d20e&soc_trk=lnk
      • $20 entry fee due before tip-off of the first game
      • Tournament Field will be set Sunday, March 11 – Brackets are locked on Thursday, March 15
      • Payouts for Champ, Runner-up, and Biggest Loser will be determined after all entries are in.
      • All games are tracked on the Yahoo Website
      • You can pay in cash, Paypal, or Venmo me. If you choose to Paypal me, do not mention anything about the “superbowl” or “bets” in their comments when you send the money.
      • Paypal:  johnjj75@gmail.com
      • Venmo: JJJones75

Have a great afternoon,
Your WPF Team

28 Feb

These are the important things happening the week of February 25th:

  • 7 days until the Grand Reopening event. Friends and family are welcome! Please RSVP on the Facebook invite so we have an idea of how much food to order. Remember there is a “Pit of Misery” WOD prior to the festivities so be prepared for some fun! We will have beer and waters but feel free to bring your favorite beverage and a dessert or side to share. There will be a bounce house and games if you want to bring the kids!  Sunday, March 4th 2-5pm
  • For those interested in RXBARS, you can use the form below to place your order as needed. We will place orders by Thursday and you will receive notification when they arrive at the gym.
  • Catherine Nix (6:02) won the plank challenge!  She will receive a free WPF Dilly Dilly t-shirt. These shirts will be on sale on Sunday in limited numbers! Look on the chalkboard for this week’s challenge!
  • Tuesday/Thursday at 8:30am will see an added Bootcamp class.
  • The gym got even more small people friendly with another lower bar (even lower) for pull-ups and muscle-ups.
  • We welcome Pat Gendron and Alexis Herbert to WPF.  Pat is a CFL1 and will be shadowing this week and begin coaching soon after.  We look forward to having him on the team!
  • The Open continues. With nearly 60 WPF athletes competing, teams have been assigned and weekly updates will be posted on the whiteboard. Keep making gains and cheering on your fellow WPF friends.
    • Schedule for Open Workouts
      • Fridays: The Open workout will be the WOD and you do not have to worry about finding a judge if you are competing.
      • Saturdays: The Open workout will be done during the 9:30 class and you also do not have to worry about finding a judge.  7:30 & 8:30 are normal Crossfit classes

A gentle reminder that children are not allowed in the main wod area of the gym without permission from the coach on duty.  At no time are children allowed to play on any equipment.  This is a huge liability issue and puts both the children and adults working out at risk.  Thank you for monitoring this.  The last thing we want is for anyone to get hurt.

Have a great week and see you in the gym!

WPF Team