December 2016 Newsletter


CrossFit Impulse December Newsletter

Winter Merchandise Order
We’ve got several awesome winter items for sale!  We have a new 3/4 sleeve baseball t-shirt for sale $25 per shirt.  The black hoodies are $50 each and the black beenies with CFI logo are $20 each  Pre-order lists is on the counter at CFI with cut-off date for pre-order of December 7th.

Fundamentals and Fast Track
We now custom schedule both courses to fit your schedule. Call, email, and send your friends our way.  We schedule free intros throughout the week and pride ourselves on making everyone of any ability level feel comfortable and get started with CrossFit the right way.

It is coming up on the holiday season and we want to help you with that pesky holiday shopping.  We have CFI gift certificates for Fast Track, Fundamentals, and awesome CFI swag for sale through December!

Upcoming Events

CFI Annual Ugly Sweater Christmas Party
Friday, December 16th @ 6:30 pm
You are all invited to our annual Ugly Sweater Christmas Party!  Wear your ugliest Christmas sweater (and jorts!) and join us for a fun workout followed by tasty potluck treats.  CFI will bring the ham and you all are encouraged to bring your favorite potluck item.  Friends and family are always welcome.

Christmas Holiday Hours
Friday, December 23: Class at 8:30 am & 11:30 am
Open Gym 8:30 am – 6 pm
Saturday, December 24: Class at 9 am, 10 am Open Gym
Sunday, December 25: Closed for Christmas
Monday, December 26: Class at 8:30 am & 11:30 am
Open Gym 8:30 am – 6 pm

New Year Holiday Hours
Saturday, December 31: Regular Schedule
Sunday, January 1: Regular Schedlue
Monday, January 2: Class at 11:30 am and 4 pm
Open gym 8:30 am – 6 pm

January 28th@ CrossFit Protocol
On January 28th CrossFit Protocol will be hosting a very unique event to kick off the 2017 competition calendar. It’s called the North Alabama Supertotal Team Invitational, or The Big NASTI. We competed in this event last year and it was a ton of fun! This event will combine Powerlifting and Olympic Weightlifting into one big team ladder event. Teams of five men and five women will try to total as much weight as possible in five different lifts: snatch, clean & jerk, bench press, deadlift, and squat. Only seven teams get to compete in this event and CrossFit Impulse is one of them! Each lift will be performed by a different athlete. Once you do one lift, you cannot compete in any other lifts–that’s why the team has five men and five women. Each lift is done by one man and one woman. You may be thinking, “I squat OK. But I don’t squat as much as Bob or Harry, so the team doesn’t need me.” But what if Bob and Harry are doing different lifts? Then that really does mean you should squat for us! So here’s what I need you to do: You’ll find a signup sheet on the counter at the gym. If you’re even remotely interested–if this sounds like fun–don’t worry about your capability, just sign up and let us worry about who will do each lift. The signup sheet includes space for you to write your PR in each lift you want to be considered for. I’ll use the signup sheet to compose the team based on how we will total the most weight. Sign up today and let’s start preparing for this awesome event! – Jeff

Upcoming Training

This is where I normally tell you about the interesting new training block we’ll be starting this month. And next month I will certainly do that. But we’re not starting our next training block until early January. Why? Most training blocks I design are at least 5 weeks long. Some span 10-12 weeks. So if we started a new training block at the end of November when our bench press cycle concluded, it would span Thanksgiving, Christmas, and New Years. Between gym holiday schedules and your individual travel plans, keeping 150 athletes on a regimented cycle that relies on building up week over week simply would not work well. So December is just going to be fun! Each and every week I have fun, new, and interesting workouts planned for you. You’re going to see lots of unorthodox workouts like the obstacle course. Plenty of partner workouts. Skill days that push you to try new things outside your comfort zone. Oh, and judicious doses of lifting and carrying heavy shit. Overall, December is going to be a month of classic CrossFit, in the way only CrossFit Impulse does it! – Jeff