In this month’s Newsletter
Committed Club | Health Challenge | Fall Apparel | October Programming | Padel Club Grand Opening | Holiday Party
Committed Club
Winner and recipient of $50 gift card: Taylor Smith
Members also with 15+ days logged in September: Jen Perry, Jason Hull, Ethan Blevins, Heidi Kim, Patrick Lameka, Katrina Blevins
*All you have to do is either hit the checkmark or record your workout result in SugarWod to earn yourself a day towards CC. Do this 15 times in one month and you are one of the committed! We know we have way more of you over 15 days, you just need to log it!!
End of Year Health Challenge – Coming Soon!
Our 3rd annual health challenge is coming in hot – starting towards the end of November, with ~4 weeks of work slated and with many ways to earn points and challenge yourself, this year’s challenge will not be one to miss! One key change for this year is that we will have an InBody scan available at the gym for you to use so you can capture a before and after and have raw data to measure your progress against. We hope to see everyone give it a go this year! Details, prizes and scoring methodology TBA in early November.
Fall Apparel Extras
In case you missed out on purchasing one of our new long sleeves, we ordered extra that should be at the gym in Mid-October. Feel free to try them on (pre-workout :)) and let us know if you would like to purchase one!
New Goal Review System
Davis is now leading a new goal review and member onboarding system that we hope will allow us provide a better service helping everyone reach their goals. New members will have a 90-day onramp protocol with many touch points with a coach to help get them acquainted with the gym and set them up for success. Existing members will also now have the opportunity to meet quarterly with a Coach and talk through goals, progress, what’s going well/ what isn’t, and anything else relevant. This is a totally optional service we are introducing, but hopefully something you feel excited about and see value in!
Padel Club Grand Opening
As you have probably seen on our Instagram, one of our very own Pedro Bautista has recently opened a new Padel Club within the same industrial complex as the gym. He has been nice enough to offer any 801 member 1 free hour at his facility to come try it out! You can bring family or friends, up to a group of 4. You will just need to show some proof that you are a 801 member. If after you use this free hour and you would like to go back, all 801 members also get 10% off for life! If you like pickleball, or tennis, then I am confident in saying you will 100% enjoy Padel, plus the facility Pedro has built is incredibly nice. If you’ve never seen it before, check out these links:
https://www.padel39.com/blog/why-is-padel-the-ultimate-family-sport
Holiday Party
We were very bummed to have to cancel our Community Day due to travel conflicts, but we are even more excited to say that we will be putting on a Holiday party this year! We are shooting for the end of the year (to not conflict with the health challenge, of course:)) and hope if you’re in town that you will come by and hang out and celebrate another year of this amazing community with us! More details to come as we finalize planning.
October Programming Focuses
The final phase of the year is here and it promises to be a good one! We will get the most exciting thing out of the way first…our new strength cycle – We will be testing out 1RM Power Clean, Overhead/ Front Squat, and Bench Press the week of 10/6 and then we will get into our Wendler-esque strength cycle. For the Squat and Bench we will run it similar to Wendler with a week of 7’s, 5’s, 3’s, and 1’s. We will NOT be using training weight or even specific percentages, we will be giving guidance through RPE. The Power Clean will be structured differently and we will work 3’s, 2’s, 1’s but RPE’s and structure from there will remain the same.
With the remainder of the month we have some other big focuses in the pipeline – We will be testing Death Row this month and retesting Holleyman from the last phase. Our classic workout for the month will be Barbra so get ready to work on those bodyweight movements! We will also begin gearing up for Chad (Nov 11th) the week of 10/6 with 1-2 days of extra credit work that will focus on building Step-Up volume. This extra credit will be complimented with Deadlift work to help bullet proof those posterior chains! Let’s get ready to work hard this month and get after the new strength cycle!
THE OTHER CF TOTAL STRENGTH CYCLE 10/6-11/21
NOTE – the Power Clean will follow a different rep scheme!
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Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press
Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7
Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8
Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9
Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+
Week 6 – Deload Week
Week 7 – Retest
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
- (3x/ Week) Extra Credit – CHAD Prep + Deadlift Accessory
- (3x/ Week) Bench Press/ Overhead/Front Squat/ Power Clean Strength Cycle
- (1-2x/ Week) Higher volume/ exposure to gymnastics
- (1x/ Week) Optional Partner Workout
- (1x/ Month) Classic Workout: Barbra
- (1x/ Month) Death Row
- (1x/ Month) NCFIT Halloween Workout
- (1x/ Month) Hero Workout – Holleyman (retest) + Hamilton
Coupons
1 free drink from the gym IF you made Committed Club
1 free month membership IF you refer a friend and they sign up for a membership
15% off entire membership IF you buy 1-year upfront
