Johnny is out of town so Strength is cancelled for this Wednesday.  You can still come in and lift.

Memorial weekend we are running a 9am class on Saturday, Sunday, and Monday.
Saturday will be a partner workout, Sunday will be a normal WOD, and Monday will be Murph. We will have several options for this workout so come in and get your sweat on!

We are currently only letting a set number of vouchers to be redeemed per month.  Here are your steps at becoming a CrossFitter:

1.  You must email us!!!  Calling will only prolong the process.  We answer emails within 24 hours and unfortunately are not that fast with the phone since we are running classes.  From there we will schedule your intro class.  Your options for this Intro Class will be Monday/Tuesday at 6:15pm or Saturday/Sunday at 8am.  During this class we will explain what we do at Full Strength and answer any questions you may have about our programming. These classes will be starting June 3rd and will run until the expiration date on the voucher.  YOU MUST PRE-SIGN UP!!!

2.  During your intro class we will also run you through a “Baseline” workout which consists of a 500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, 10 Pull Ups. (Scaled versions will be available)

3.  From this workout we will asses your level of fitness.  We will then direct you to which class would be most appropriate for you.  We have a large member base and we want to ensure that EVERYONE gets what they need from us.  We are not a boot camp, we are not LA Fitness, and we are not a 1 on 1 session.  To ensure that everyone is safe and learning at an appropriate pace, we will let you know where you need to start.  That may mean that you will need to start in our CrossFit 101 class which has set times during the week.

We ask that you not just show up to classes on your first day without contacting us since we want to make sure you fully understand what we are about.  This promotion is only for new members to Full Strength.

info@crossfitfullstrength.com

AMAZON LOCAL

We know you are eager to get started with your CrossFit membership.  We will have you come in for our CrossFit 101 Classes where you will learn a skill for the day and then go through an awesome CrossFit WOD (Workout of the Day) using the skill you just learned.  We do not want to sacrifice quality for the quantity of members.  To avoid this we will be allowing a set number of new members to start each month. As long as you set this up prior to the expiration of the promotion, we will honor your voucher.  We want to ensure that you have a great experience at CrossFit Full Strength and that you get everything that you expect out of this membership.

We know many of you want to use your voucher right away.  We feel our offer is quite unique not only in it’s exceptional value but in that you’re getting a structured program.  We have a standard of training to uphold and we know what our limits are in term of the number of people we train effectively at one time.  Once our classes are full, they are full.  Thank you for understanding we look forward to helping you reach your fitness goals.

If you have any questions please email us versus calling.  Our email is info@crossfitfullstrength.com

https://www.facebook.com/rush.club.3?fref=ts

Saturday is Iron Fest III at East Valley CrossFit.
10-11a Women Weigh-in
12:00p Women Lift
2:00-3:00p Men Weigh-in
4:00p Men Lift

Olympic Weightlifting & CrossFit Competition
DATE: Saturday, May 4th 2013

EVENTS:
Snatch/Clean & Jerk

CrossFit WOD:
AMRAP 7:00
3 DBall Over the Shoulder 150/80
7 Handstand Push-ups
21 Double Unders

LOCATION: East Valley CrossFit
3875 W Ray Rd Suite 1
Chandler, AZ 85226
480-734-3951

TENTATIVE SCHEDULE OF COMPETITION
SESSION 1: Women 48, 53, 58, 63, 69, 75, 75+ Kilos
| Weigh In 10-11 AM | Lift 12 PM |

SESSION 2: Men 56, 62, 69, 77, 85, 94, 105, 105+ -Kilos
| Weigh In 2-3 PM | Lift 4 PM |

COME OUT AND CHEER if you do not want to compete.

Sat, May 4th
Iron Fest III
Weightlifting Meet & CrossFit Comp
East Valley CrossFit

Sat, May 4th
CrossFit Forbidden Grand Re-branding
CrossFit Forbidden (Let’s CrossFit)

Sunday May 5th
FlexibilityRx™ Workshop
East Valley CrossFit

Fri, May 10th
“Hell Night” (SEALFit inspired)
Crossfit Preferred

Sat, May 11th
EVCF Olympic Lifting Clinic
CrossFit 400

Sat-Sun, May 18th & 19th
CrossFit Kettlebell Trainer Course
Hammer CrossFit

Sat, May 18th
“Civilian Call To Duty”
Benefitting Wounded Warriors Foundation
CrossFit SanTan.

Fri-Sun, May 31-June 2nd
South West Regional
Utah Olympic Oval
Salt Lake City, Utah

Sat, June 22nd
East Valley Open III
Weightlifting Meet
East Valley CrossFit

Sat-Sun, June 29th-30th
CrossFit Olympic Lifting Trainer Course
CrossFit Flagstaff

July 22nd-28th
CrossFit Games
Carson, CA

Oct 18-19
SICest of the SOUTHWEST II
Phoenix, AZ

March 22nd Gayle will be competing at 7:30pm at Monti’s La Casa Vieja on Mill for a Fight Club style workout. Come out and show your support. We will stay on Mill Ave. after and hang out.

April 5th will be wrapping up the CrossFit Open at Friday Night Lights run by CrossFit Scottsdale. This will be the final workout and I would like to get a huge group to compete. The cost is $25 and you can register at http://www.crossfitscottsdale.com/2013/01/friday-night-lights-is-open-for-registration/
Register now to reserve your spot!

April 6th we will be also attending the final WOD for the IACS series. Members and coaches are already registered.

April 20th we have a team registered for Pat’s Run. Register and select CrossFIt Full Strength.

December 25th:  CLOSED

December 26th:  7am and 9am

December 31st:  9am

January 1st:  CLOSED

January 2nd: Normal Class Schedule

Set your oven to 350 degrees.  Use whatever veggies you want to put in your eggs.  I use spinach, mushrooms, and onions.  Saute the vegetables until soft using Avocado oil.  Put all of the vegetable in a food processor and just pulse until veggies are chopped.  You do not want them completely pureed, but you do not want them too chunky.  Just pulsate for as long as you feel is right.  While the veggies are cooling, grab another bowl and mix up your eggs.  I typically do 1 yolk for every 2-3 white.  Once your veggies are cooled, mix in your eggs.  For the bacon I use Safeway brand Eating Right Bacon.  I have tried others and this one cooks the best.  Cut them in half longwise.  Line each cupcake muffin opening with a piece of bacon and pour in the egg mixture.  It will expand a little in the oven so do not over fill.  Pop it in the oven for 20 minutes or until you shake the pan and it doesn’t jiggle.  Again, sorry if these instructions are not completely clear.  I typically just throw a bunch of stuff together and hope it works out, but this recipe is pretty basic.

Must attend meeting:  May 19th @ Noon.  If you cannot attend the meeting please let us know ASAP!

Start/Finish:
Start:  May 19th
Finish:  June 17th (remeasure at NOON)

Entry Fee:
$25, sign up HERE

This is not a weight loss competition.  This challenge is a way to better health, performance, and a longer happier life.
Before and After:
Photo – front, side and back view (optional) but this is a great motivator! A picture is worth 1000 words! You may not like the before pic…so work hard to be proud of the AFTER pics!

What will happen on Saturday???
We will meet and discuss the rules and regulations of the challenge.  Saturday we will help get you started on what eating Paleo is all about.  You will also need to do some research online in your free time.  Please wear loose fitting shorts, shirt, and a sports bra for women.  We will be taking caliper measurements so we can measure your results at the end as well.  We are not basing this off of your body weight, but we will be taking your weight on the first and last day.

The Winner:
At the end of the challenge the top male and female will be picked on:
1. Points through what they eat
2. Measurements
Measurements will have a higher weight in determining the winners.

Prizes:
The top  male and female will get to create a gift card to Rogue Fitness so you can buy yourself some awesome CrossFit gear.  www.roguefitness.com

Scoring:
You will be required to keep track of your eating.  Please type this up for us and you must submit  this with a scoring sheet that we will give every Sunday.  So your scoring sheet and food log (typed out) will need to be given to us on Sunday to receive a new sheet.  You must keep track of everything!  From this log, you will be give a daily score based on your compliance with the Paleo Diet.  A score of 5 would represent a day of….
Each challenge participant will start each day with 5 points. These points represent the 5 main aspects of the Paleo diet.

Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
Do not eat processed foods. Processed bars like Zone and Balance bars, dairy-free creamers, any type of sugar, etc.
Do not drink alcohol, in any form.

Sweeteners allowed=Stevia, Raw Honey, Agave (in moderation)

So, if you follow points 1-5, but have a beer with your dinner, you get 4 points for the day.  Subtract a point for the day if you have cream in your coffee.  Eat a bagel – subtract a point. Etcetera. If you have a beer, cream in your coffee and a bagel in one day, you’re down to 2 points for that day. If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.

BONUS POINTS:
There is a potential for 5 extra bonus points per week.
1.  You get 1 extra bonus point for everyday you participate in a CrossFit workout @ Full Strength.  You must check in on facebook.  You can do this through your phone.  The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements….ie. CROSSFIT.  Train Hard.  Eat Clean.  Live Life.  DO NOT OVER TRAIN!  TAKE YOUR REST DAYS.  MAX OF 5 POINTS PER WEEK.

WHY DOES OUR WEIGHT NOT AFFECT OUR SCORE???
The challenge was designed to reward those who stay dedicated to maintaining healthy eating, sleep and exercise habits over these weeks of the challenge.  The reason it was set up that way is because eating Paleo isn’t a weight loss diet. The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on.
Eating Paleo is primarily about feeling your absolute best, mentally and physically. Looking better in your swimsuit will just be a side effect.
Even for those who aren’t looking to lose pounds, changing how you eat is going to help your body build muscle, and those changes will be measurable.

SIGN UP

Full Strength will be offering a Spring and a Summer Program:

SUMMER-May 28th-July 20th (13 years old and up):

This will be a Strength and Conditioning program focusing on a Deadlift, Back Squat, Press, Olympic Lifting.  This will be 3 days a week progressively moving them up in weights, but concentrating 100% on proper form.  This will be a 6 week strength cycle with 2 weeks of testing.  The first week and last week will be used to test their starting and ending weights in the program.

The class will be structured from start to finish.  We will start with a warm up consisting of plyometrics and mobility.  We will then go into the specific lift we are working on for that day.  Once our strength portion has been completed we will go into a conditioning based workout that will be performed at a high intensity to maximize their conditioning, strength, agility, and make them a better athlete.  These workouts will be based on training through energy systems to maximize their endurance and max power output.  This will help your hockey player with recovery and maximize their results.

This 8 week program will cost $299.  This will be an individualized program for each player that we will write for them.  The first week and last week will be used to test their lifts to assess where they are starting with us. Each player will be on different weights throughout the program to maximize their potential.

This will run M, W at 1:30pm and Friday at 11:30am.   If this fills up we will add another session.

We will be focusing on Bantams and Older.  Each group will max out at 10 players.

SUMMER-May 28th-July 20th (12 years old and younger):

The class will be structured from start to finish.  We will start with a warm up consisting of plyometrics and mobility.  We will then go into the specific skill we are working on for that day.  These workouts will be based on training through energy systems to maximize their endurance and max power output.  This will help your athlete with recovery and maximize their results.

This program will cost $199 for 8 weeks.  You can sign up for all 8 weeks for $199 or $125 for 4 weeks.

This will run M at 12-1:30, W at 12-1:30 F at 10am-11:30 .

Each group will max out at 10-12 kids.

SIGN UP AND PAY ONLINE!