Friday, May 21, 2010

3 Weeks and Counting...

We did the 300 Workout here in the box yesterday and saw solid performances all around! Can't wait to see everyone crush it on the 12th! Here are a few pictures from our "practice" 300... Look like a fun challenge? Sign up for our Spartan 300 HERE!

Tuesday, May 18, 2010

300 Spartan Challenge

ACF is excited to announce our first annual 300 Spartan Challenge to be held on Saturday, June 12th. The Challenge is open to anyone who'd like to participate - athletes of ALL levels, members of ACF and non-members - and will consist of the following:

25 pull-ups
50 deadlifts
50 pushups
50 box jumps
50 floor wipers
50 one-arm kettlebell clean & press
25 pull-ups

Heats will begin every 30 minutes starting at 8am, and each participant will be assigned a personal coach for counting, encouragement and motivation. There will be Beginner, Intermediate and Advanced levels to scale the workout to everyone's fitness level. Prizes will be rewarded to top men and women.

Following the workout, we'll head over to Bull & Bear Bar from 11-1 to enjoy a premium open bar and brunch, complete with an omelet station. We'll be holding a raffle as well, rewarding Cubs rooftop tickets, parties and more.

Cost is $60 and includes a 1-on-1 instructed 300 Challenge Workout, a Spartan Challenge t-shirt, a raffle ticket and a post-workout open bar and brunch at Bull & Bear.

Register now!

Monday, May 17, 2010

Murph Day

CrossFit Tri-Cities in St. Charles is hosting Murph for Miller on Saturday, June 5th. Starting at 9am, participants will do Murph (1 mile run, 100 pull-ups, 200 pushups, 300 air squats, 1 mile run) in honor of Rob Miller, a Wheaton native and US Army Staff Sergeant who was killed in action near the Pakistan border in 2008.

Participation is $25, and all proceeds will benefit the Special Operations Warrior Foundation. If you'd like to participate email Volunteer counters are also needed, so please call CF Tri-Cities if you’re interested (630.492.0029).

Self-Myofascial Release Clinic June 26-27

Jeff Alexander, founder of Network Fitness, will be holding a two-day Self-Myofascial Release clinic at ACF June 26-27 from 8am-5pm both days. If you're unfamiliar with SMR, it's a method of self-care that works your body from head to toe. During this clinic, you'll learn which muscles contribute to proper joint function and which ones limit proper function when they lock up. You'll learn techniques that will help with muscle-related issues and/or soreness, cues for proper placement and body position and when it's time to call a licensed therapist. Click here to learn more about SMR.

In order to hold the clinic at ACF, Jeff needs at least 15 participants. There are two cost options for the clinic.

1. For $445, you receive the following: written instructions in a 170-page course workbook, an SMR tool kit that includes the Footballer, 2 massage balls, the Baller Block, Quadballer and GRID from Trigger Point Performance (valued at $200) and 2 full days of hands-on instruction.

2. For $350, you receive the following: written instructions in a 170-page course workbook and 2 full days of hands-on instruction.

The clinic covers all 60 movements on the first day. We will review it all in the first half of the second day and take turns teaching the 18 fundamental movements during the second half to make sure all participants are comfortable with the concepts. There will be a written test at the end of the clinic.

To register for the clinic, click here.

Sunday, May 16, 2010

CF Endurance Certification

Atlas CrossFit will be hosting a CFE certification with Brian MacKenzie this weekend. This is a great chance for athletes of all levels to learn how CFE can help your training with that next big race!

Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. You will learn how to apply and progress training at an individual and group level. You will also learn basic mechanics of running essentials.

The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.

Register Here