Team ECF Newsletter - November 2024

 
 

Member of the Month

Craig Stanway

Congratulations to Craig Stanway, our Member of the Month for September!

Craig has truly distinguished himself in our evening classes while also rarely missing a weekend team workout, where he gets the opportunity to argue— I mean discuss— the plan to try to beat his peers, particularly the GOAT. Always ready with a laugh and a joke, he balances fun with dedication, never missing a beat in his workouts. With an average of 18 class visits each month, Craig consistently brings positive energy to every session, whether tackling a challenging WOD or honing his butterfly and gymnastics skills.

As we celebrate with Craig this month, we also bid him farewell as he embarks on exciting new adventures in Dubai. We wish him the best of luck and look forward to following his journey from afar. His presence will be greatly missed, but we hope to see him back with us one day.

Keep grinding, Craig! You will be missed!


Upcoming Hero WOD

Just a reminder for our monthly Hero WOD. This is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty. This month, the Hero WOD will take place on the 29th and is dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

Keep your eyes out for the class on BoxMate, we hope to see lots of you there.


🏆Spirit of the box 🏆

It is that time of the year where we look ahead to our Spirit of the Box award. This is a member-nominated award given to a member of #TeamCSC who fully embodies the spirit and values of the box. They are kind, encouraging and want to help everyone 'Learn, Develop, and Grow'!

Nominations will close on Thursday 14th. Click below to nominate someone and tell us why you feel they deserve it.


🎄 Christmas Social 🎄

We are excited to announce that our Christmas social will be happening on the 7th December! We have planned a whole day of activities, so please get involved with as much or as little as you’d like, we’d love to see lots of you there!

The day will include our tradition of a Christmas workout and games in the morning (fancy dress or Christmas PJ’s optional!). Following this, we will be meeting at TenPin in Stafford at 16:30. We will need to book this in advance and the cost is £25 for adults and £20 for children (families are welcome to join us). The fee includes two games of bowling and a meal (choice of burger or hotdog).

Should you want to continue the party from TenPin, we will be heading to the Empourium in Stafford. To join us for all or some of our Christmas Social, just book your spot using the links below.


🎄 Christmas Opening Hours 🎄

Closed : 24th, 25th & 26th

Open as usual: 27th, 28th, 29th & 30th

Closed: 31st & 1st

Open as usual 2nd onwards


👕 Merch Drop 👕

Fancy an early Christmas treat? We have an upcoming merch drop, which includes a beanie and a hoodie to keep you warm in the box during the chilly winter months. Hoodies are £39.99 and beanies are £18.99.

Pre-orders will be taken soon, keep your eyes out for a box news update with your link to buy!


Collaboration with REFITNESS

We would like to say thanks to Rich from REFITNESS who hosted his nutrition seminar on Saturday 19th October. We hope you got from it as much as us and will be able to take some golden nuggets forward to help you with your goals and life. As stated Rich is going to be working alongside members on a 12-week programme offering nutrition support which will be informed by resting metabolic rate testing (RMR). To find out more about RMR, follow this link.

Here were some of the topics that were covered:

  • Myth Busting

  • Breakdown of Macronutrients

  • Cover aspect of fat loss and muscle gain

  • Importance of correctly fuelling the body for training

  • Evidence Based Supplements for health and training

  • How to plan your nutrition and structure it to meet your needs


Tribal Clash

It’s not too late to register your interest in next Tribal Clash! If you’re interested in taking part, please fill out the form below:


CrossFit ECF Winter Comp

We are hoping you are getting excited for our upcoming ECF in house winter comp. With an updated date of 18th of January, this will be a mixed sex pairs. We have our seeding workouts being released and on the following days:

WOD 1 - 5th Nov

WOD 2 A/B - 13th Nov

WOD 1

100 DU Buy in

20 - 16 - 12 - 8 - 4

Shuttle Runs

12 DB Snatch (1 x 22.5/15 kg)

8 HSPU

100 DU Buy out

Black - As Written

Red - 20/25kg + Hand release Push up

Blue - 155/10kg + Box push up

WOD 2 A/B

2 Minutes On, 1 Minute off x 5

1 Bear Complex*

Max cals in remaining time

Build to max weight on bear complex across rounds

Score A = Weight

Score B = Total combined calories

Remember to book on below:


Better on Wednesdays - Upcoming run

Our next run with Better on Wednesdays will soon come up on our socials so keep your eyes peeled for updates!


1RM’s and Benchmarks

1RM:
06/11 - Deadlift

Benchmark WODs:
08/11 - CrossFit Open 19.1
20/11 - Mary

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Team ECF Newsletter - December 2024

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Team ECF Newsletter - October 2024