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3.31.15.
Wanna get a strict pull up? Do better ring rows.
Fit it Forward & Open House
What an incredible 5 weeks we’ve had! I’m consistently beside myself with the support shown by and within our community. Let’s get one thing clear: this place would not exist without each of you. You’re the reason your coaches peel themselves out of bed before the sun comes up and stick around after class to chat & get to know you better. Community is often something attempted, but never realized. There’s an intangible “it” that occurs when nearly one hundred people band together in competition, support, and wellness. It’s more than tacos and burpees; it’s a diverse group of people all striving to be the best versions of themselves. It’s giving, sharing, and realizing that we’re all a sum of our parts. Thank you for such a rich experience.
If you haven’t yet, go check out some of the photos and videos from The Hill Games. If you still have some you’d like to share, you can do so here.
What’s next?
Community is a delicate petri dish of supportive, like-minded individuals. We’ve always believed that it grows best organically and from within. Although this road has been slow and rocky, it was one of our non-negotiables. We’ve passed on countless opportunities for a quick buck and fast growth. It’s not our thing. So now we look to you, the community.
All next week you have the opportunity to “Fit it Forward.” Every Facebook and Instragram post, every high-five you received is another opportunity to show someone else the inspiration and motivation that can only be found from such a supportive group of folks.
It’s simple: bring a friend. Every CrossFit class from Mar 30th-April 5th we’re opening our doors to your friends, family, and co-workers. Show them what you’ve been doing, how far you’ve come, and why you won’t shut up about your CrossFit Community. No pressure. No sales. Just friends sweating together.
Been bit by the bug?
For many of you, the Open has given you an extra dose of motivation to pursue excellence. For others, it showed you some holes in your game. In addition to “Fit it Forward”, the week of Mar 30th-April 5th will feature an Open House of all our specialty programs at CrossFit Memorial Hill. You’re free to attend as many or as few as you’d like. Here’s a breakdown:
The Hill Strength Club – Monday & Wednesday 6:30am-7:45am
Iron Hill – Ladies only. Tuesday 6:00am
The Hill Barbell Club – Olympic-Style Weightlifting. Thursday 7:00am
The Hill Competitors – All levels are welcome. Tuesday 6:45pm & Saturday 11:00am
*The Hill CC (Cycling Club/Cross Country)* – Will take off from the gym Saturday 11:00am.
*Please visit the Facebook page for more info as this is a member-led and member-organized club.
Please note this is just the Open House Schedule. Full schedule and sign-up information will follow next week.
As always, let me know if you have any questions.
Matt.
DIY Cooldown
Mobilize your shoulders to improve your Olympic lifts
Do they really get up this way in Turkey?
No more sloppy wallballs
3.24.15.
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3.10.14.
Good Morning,
The Hill Games have been a blast, don’t you think? Thank you for embracing our fun competition so whole-heartedly. The entire coaching staff has been very impressed by everyone’s dedication and enthusiasm. Keep up the hard work!
You may have noticed that Specialty Classes have taken a break during the Hill Games. We wanted to give everyone the opportunity to focus on the Open, and it’s paid off.
We will resume Specialty Classes the week after the Open (3/30-4/3) with an Open House week: you will be able to try out any number of Specialty Classes for free that entire week. As we prepare that week’s menu, we’d like your input.
To best serve you, we’ve put together this little surveyto see what type of Specialty Class would interest you the most. Please take two minute to fill out this survey. Your feedback will make certain that we do what’s best for you.
If you have any specific questions, please hit reply to this very email. I’m always happy to chat. Thank you.
Best,
Matt Scanlon
Announcements
Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up.
New Paleo Grab’n’Go Lunches for you to enjoy… Check out these delicious homemade meals for only $7. Dishes include smoked turkey, smoked ham and flank steak. Great for any meal of the day!
Featured Athlete: Jay Fleer
We are proud to introduce you to this month’s Featured Athlete, Jay Fleer. Jay is a father, husband, police detective and CrossFit athlete. He is an incredibly hard worker and loves working out with his 6 AM workout family. Learn more about Jay in this video, at our blog and in this podcast.
The Hill Radio with Eduardo Quintero
On baloncesto, cupcaking and honing your competitive edge
Eduardo Quintero played point guard for the National Team of Mexico and professional basketball in Germany. He will occasionally drop in as a ringer in recreational leagues, but for the most part, his competitive career is over. In today’s podcast we learn how Eduardo transitioned from elite athletics into CrossFit and how he still manages to stay on top of his game as a busy professional.
Fit 9 to 5: Your job is awesome, sitting is not
Do you suffer from low back pain? Is sitting all day at work cramping your style? In our brand new videos “Why standing desks?” and “How to set up your first standing desk” Matt Scanlon explains how you can change your life for the better by getting on your feet and off your butt.
That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!
3.3.15.
Hello
Have you had a chance to check out our new website? It’s pretty sweet. We are working hard to be your one stop shop for all things health and fitness, make sure you follow our re-vamped Twitter feed as well. If there is ever anything you’d like to learn more about, please let us know in person or by replying to this email. In fact…
What topics or questions would you like to hear covered on The Hill Radio? To respond, hit reply to this email with your questions or topics or fill out this Google Form anonymously. We’ve covered all sorts of fun stuff and now we want to know what you want to know.
Have a great week and enjoy The Open this weekend!
Cheers,
The Hill Coaches
Announcements
Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up.
Free Mobility Class the last Saturday of every month from 11 AM – 12 PM… Bands, balls and stretches, oh my! Come work out all of your kinks and learn a ton of new ways to get loosey goosey.
You can now receive text message alerts from The Hill… Make sure your cell phone number is updated in Wodify to receive important alerts, announcements and updates via text.
New Paleo Grab’n’Go Lunches for you to enjoy… Check out these delicious homemade meals for only $7. Dishes include smoked turkey, smoked ham and flank steak. Great for any meal of the day!
Featured Athlete: Jay Fleer
We are proud to introduce you to this month’s Featured Athlete, Jay Fleer. Jay is a father, husband, police detective and CrossFit athlete. He is an incredibly hard worker and loves working out with his 6 AM workout family. Learn more about Jay in this video, at our blog and in a soon to be released podcast.
The Hill Games
We will run the Open Workout all day Friday, with special heats running that evening from 5-7 PM. Come cheer on your team, everyone is welcome!
The Hill Radio featuring Mark Nuss
On rolling around on the floor with your kids, smoking meat and putting others before yourself
Mark Nuss is a busy man: father, husband, banker, volunteer and CrossFit Athlete. In this week’s podcast we learn how and why he prioritizes his own health and wellness with a very hectic schedule.
Coach’s Corner
Do they really get up this way in Turkey? Turkish get ups are a great way to strengthen and mobilize your shoulders, if you do them right.
That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!