Amazing Weekend!

What a great weekend we had!

 Saturday was the grand opening WOD and we had a great turn out! Thank you to everyone who came!  I hope everyone enjoyed the workout, you all did a great job with it. Mike Grasso LMT was there to give us some information on the benefits of massage for maintenance and recovery. I have his business cards in the gym if anyone is interested. We had a lot of really great giveaways including movies, gift cards, and other fun baskets. Congratulations to everyone who won and big congrats to Steven Aimi who won the free month membership!! Thank you to all the members who helped out and those who made all the yummy food!

Sit-ups and burpees!

Running....always fun

Relaxing with the crew

Gift baskets!

Mike Grasso

After the grueling workout we decided to it would be fun to run the Run For Your Life 5k that was in the Historic Batavia Cemetery across the road. It was held at night running through the cemetery and on the neighboring streets. We had 4 people from the box place in their age groups! The Silver Fox himself, Mark Harasimowicz, with 1st place, Lindsay Carney with 1st place, Brett Frank with 3rd place, and Jen Kirkum with 2nd place . Everyone who ran put up amazing times. Great job to Ritchie Kirkum, Michael Harasimowicz, Julie Harasimowicz, Betty Harasimowicz and our fearless leader Jason Harasimowicz.

Part of the Foxers that ran.....

.....and the rest!

A few of the medals!

CrossFit Silver Fox is sponsoring the Thanksgiving Turkey Trot in Oakfield this year hosted by The Caryville Inn. The cost is only $15 a person, and I will be getting some registration forms in the gym soon. I would really like to get a big group together to do this. You don't have to run if you don't want, just bring the family and walk it. Wear your CFSF gear and let's have some fun on Thanksgiving morning together!!! See Ritchie, Jen, or Jason if you want more info.

Thanksgiving Day Turkey Trot

We have had some of the members seeing some great results after their first 6 weeks! I want to recognize Brett Hall this week for dropping 16 lbs and 3% body fat! He has put in a lot of hard work during the workouts and at home with his eating. Keep up the great work!

This is a great reminder for anyone struggling....if you put the work in you will see the results. This is your journey. We are here to support you the whole way through and give you all the tools you need to succeed, but it is your choice how you use those tools. You may stumble and have some setbacks, but don't use those as excuses, learn from them and push through. If you want it bad enough you will find the time to make it in to the gym, you will push through the last 200 m run when you think your legs can't, you will make better food choices even when everyone around you does not. "It's supposed to be hard. If it wasn't hard everyone would do it. The hard...is what makes it great." -A League Of Their Own

Reminder there are NO night classes 10/31, but regular classes Saturday! Enjoy your Halloween! Have a great weekend!

PR week success!!!

Well the first month flew by! We have a lot of new members so I would like to take a minute and welcome everyone again! We have a great crew and I'm happy to see all the classes coming together and really cheering each other on!

Next week is week 6 of us being open............. And that also means time for measurements for a lot of us! I can't wait to see the improvement everyone has made. Don't fret the numbers!!! You have been working hard and eating healthier, whatever your numbers show remember how you feel in your day to day activities. Maybe you can jog a little faster without feeling out of breath, maybe you are lifting more than you could before.....it's not just about dropping tons of weight or loosing 10% body fat, it's all about a healthier you! Know that we will get you to your goals the heathiest way possible as long as you are putting in the work.

PR's

This week we had 3 great days of setting new PR's for everyone! Monday we had bench, Wednesday we had front squat, and Friday we had sumo deadlifts. There are some videos posted on Facebook of some of the members hitting their PR's, check them out and keep up the great work! We will be doing different lifts each week, so don't forget to get yourself a notebook to keep track of your PR's. This is another great tool to see your improvement and to set some goals. Congratulations to everyone! 

Grand opening will be Saturday October 25th at 10am! MARK YOUR CALANDERS!!!!! I would really like to see everyone come out to this! It's a great opportunity to meet one another and bring in some friends and family that might be interested in trying it out. We are going to have a fun WOD and then some food and drinks afterwards! If you have a great recipe you would like to share feel free    to bring it in, samples are welcome haha! We are going to have some raffles and door prizes as well.......Who doesn't like free stuff?!?

The website was updated this week to include a nutrition page. There is a lot of great information and resources on there so check it out! We are on Pinterest now, so if you have any recipes you've tried and want to share send them my way on there.
Nutrition
CFSF Pinterest

Don't forget to check out all the new apparel! If there is something else you are looking for me know and we can order it! There are Progenex Recovery individual packets for sale as well. This is great for rebuilding and recovery after the tough workouts......and they actually taste pretty good compared to some of the other options out there! (I'm picky so I'm not just trying to sell you these, they really  are good! Haha) There are Kill Cliff recovery drinks in the fridge for $3 and are also bottles of water for only $1 in case you forgot yours.

Send me your songs for the iPod (txt, email, write them on a paper and give them to me.....however you want) or be forced to listen to my really amazing music choices!! I really want to change it up and get some variety in, so please give me something!!

Lastly...........

"Check your ego at the door. It doesn't matter where you finish, only that you finish with integrity and give it a solid effort. Leave the gym better than when you walked in. Head high and be proud, this stuff is hard!"

Have a great week!!!