Team ECF Newsletter - October 2024
Member of the Month
Sam Hill
Congrats to Sam, our September Member of the Month!
Sam has quickly become a familiar face around here, not just for her impressive dedication but also for her ability to have a laugh with us even during those tough workouts!
Since joining us, Sam’s commitment has been second to none. She's here consistently, pushing herself to new limits and keeping the rest of us on our toes! Sam has also made friends with many of us, proving that she's just as good at building community as she is at building strength.
Keep being awesome! 👏🎉
Upcoming Hero WOD
Just a reminder for our monthly Hero WOD session where we complete a hero workout which is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty. This will occur on the 25th of October and we will be completing the workout Nate in memory of Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
🍻 Ben’s Leaving Drinks 🍻
Please come and join us to give Ben a good send off before he leaves for his new venture in New Zealand! We will be meeting at the Royal Oak pub in Eccleshall on Saturday 12th. Let us know you’ll be coming by registering using the link below.
Collaboration with REFITNESS
A reminder that we are hosting a nutrition seminar with Rich from REFITNESS on Saturday 19th October (updated date) over at CSC. 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.
So that you can meet Rich and know more about his collaboration with ECF members, he will be hosting a nutrition seminar at the CSC. This is completely free to attend and he will be discussing the following:
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
We are really confident that Rich’s expertise will be of huge benefit to you and a real asset to our offering at ECF, so please come and join us on the 14th to meet him if you can!
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
It is that time of year again where we look forward to the ECF in house winter comp. This years’ will be on the 14th of December and will be a mixed sex pairs. We have programmed some seeding workouts which will be included in the class schedule from the 26th October, allowing us to create the teams fairly. Click the link below to book on and confirm your participation in the competition, so we can plan for numbers and logistics.
CrossFit Kids Merch!
Orders are coming in for our CrossFit Kids merch! Designs are the same as the adult tees and these are priced at £14.99. If you’d like to be added to the pre-order list, speak to Coach Ash!
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:
09/10 - Overhead Squat
Benchmark WODs:
16/10 - Short Kalsu
28/10 - Ingrid
