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