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That’s right, it is finally here. The 90-day Paleo Challenge comes to an end in one week! The post-test of the challenge will be held on Saturday, January 8th at 10:00 AM.
The day will go as following:
- “After” Pictures
- Skinfold Body Composition
- Warm-up
- Max Rep Pull-ups
- WOD:
5 rounds for time:
5 Deadlifts (275/185)
10 Burpees
Good luck everyone! See you in a week! Happy New Year!
*If you cannot attend this meeting time, arrange a time to meet with Steven the following week. The cost of meeting at a separate time will be $35.
Ahh Labor Day weekend! A time for relaxing, taking it easy, and enjoying time away from work, right? WRONG! Ok fine, so we will be closed on actual Labor Day, BUT don’t expect to get out of a workout! At Capstone CrossFit we want to put the “Labor” in Labor Day weekend with a Free WOD on Saturday at 10:00 AM.
This Saturday, September 4th at 10:00 AM, we will have a Free WOD along with a brief discussion/Q & A period on Nutrition and mobility. Our extraordinary coaches, Russell Butler and Steven Willis will be leading the discussions and the WOD. In addition, coaches Jason and Vanessa Brandiger, and Randall Osborne will be there to yell in your face kindly encourage with gentle reminders on proper form and technique!
So come out and join the unashamedly awesome Capstone CrossFit community this Saturday for a proper start to your Labor Day weekend. And for those friends and family who have constantly been asking you how they can be as awesome as you are (admit it, it happens), feel free to bring them to show them what CrossFit is all about. You know they deserve it 
Again, we will be closed on Monday, September 6th to observe Labor Day, so get your workout in early!
We hope to see you there!
The Capstone CrossFit Staff
We recently sent out an email about a new system called Beyond the Whiteboard, that we are using to track progress on everything from workouts to nutrition. This Saturday, July 17th, from 9:00 AM to 11:00 AM, we will have a class on how to use Beyond the Whiteboard followed by an open gym.
Topics covered will include:
- Account Creation
- Website Navigation
- Posting/Viewing Results
- Taking/Posting Measurements and Weigh-ins
- Setting Goals
- Information Privacy
- Social Media Synchronization
We will also be taking initial work calculation and body measurements for all members who want to have their measurements taken by a Capstone Coach. These measurements are important for the system to be able to calculate the amount of work and power you are producing during your workouts as well as for tracking your personal goal progress.
If you have not yet signed up for your free Beyond the Whiteboard account, you can do so after the class or, send an email to gym@capstonecrossfit.com to have it created ahead of time. Be sure to include the email address that you would like to sign up with if it is different than the one you send the email from. Also, be sure and check your SPAM folder for the invitation if you don’t see it in your INBOX!
After the class, we will have an open gym for all Capstone CrossFit members. During this time you can do a WOD, work on skill development (kipping pull-ups, muscle-ups, double unders, etc.), or set some benchmarks. Capstone CrossFit coaches will be available to assist you in any areas you wish to improve.
We hope to see you there!
