HRCF/BCF Newsletter 1/12/2016

10 More Spots Open for Nutrition Coaching

We are opening up 10 more spots for our ongoing Flipside Nutrition Challenge. The average participant in our Alpha Group lost 5.6 lbs and 1.6”s off of their waist in 30 days. The cost for the challenge is $30 per week for the first four weeks, then $15 per week if you continue to work with us. Please note that this challenge requires a substantial commitment. Don’t enroll unless you’re ready to keep track of what you eat and prepare the majority of your food.

Last time we opened up coaching spots, they sold out in less than 2 hours. To enroll simply reply to this email.

After you sign up, you'll meet with Alison next week for a one-on-one orientation and assessment.

Church is in Session:

Come to Bowery CrossFit on Friday night, crack open your favorite beer and watch the Iron Church Congregation smash their previous powerlifting records. This meet marks the completion of the second cycle.

Party starts at 8pm.

We are looking for a few volunteers to help out on the day of the meet. If you’re able to help, please emailJesse@Flipsidecf.com or reply directly to this email.

The next 8 week cycle of Iron Church begins on 2/1. If you’re interested in joining the congregation and getting really, really, ridiculously strong, email Mateo@Flipsidecf.com.

1-Hour Masters Swimming Nationals

Take advantage of your chance to enter a national competition that is economical, free of travel, and environment-friendly.

The objective is to swim as far as possible in one hour in any pool you choose that is 25 yards or longer. Event results are sent in electronically so you can compare yourself to other swimmers doing the same event. Some people do the 1-Hour ePostal event for competition, while others do it for fitness; all who wish to participate are welcome. The recorded distance (total yards swum) that you submit determines the order of finish. To sign up, email j@flipsidecf.com.

St. Valentine’s Day Massacre

Flipside will make it's debut in the Masters rowing world. On 2/6 we'll be heading out to Pelham NY to compete in the St. Valentine’s Day Massacre. To sign up email j@flipsidecf.com

New Stuff:

The Chocolate Coconut Best Bar Ever - These bars are dangerous. Try ‘em at your own risk.

Skulpt Aim - Skulpt is a tool that instantly and accurately measures body fat and muscle quality. To learn how to use the Skulpt email Alison@Flipsidecf.com

HRCF is Hiring: 

We are looking for someone that is interested in working the front desk part time. We have early morning andSaturday shifts available. The ideal candidate loves looking at Joe Bags and listening to Justin Bieber at high volume. If you know anyone that may be good fit, simply reply to this email. 

6 Week Challenge is in Session:

Monday kicked off our first ladies only 6 Week CrossFit Challenge. These ladies will be in gym rebuilding their bodies with Coach Isa three times a week.  Make sure and welcome them to the fam!

Cool stuff that happened:

Key Cards @ HRCF

Our new key card system is live.

Having a key card allows you to use the gym 24 hours a day, 7 days a week. It's a unique perk that no other CrossFit gym in the tri state area offers. 

The key card membership is $9 per month + a one time $35 fee to set up your card. We will be using 100% of the key card revenue to pay for space improvements, new equipment, and additional gym cleaning. 

To get your card, email j@flipsidecf.com

BCF Newsletter 12/15/2015

Oly Party

 

Saturday December 19th from 2p-5a is the BCF/HRCF Platform Throwdown. Join us at Bowery CrossFit to watch the Weightlifting Club throwdown against HRCF’s finest.

We are looking for a few volunteers to help out on the day of the meet. If you’re able to help, please emailJesse@Flipsidecf.com or reply directly to this email.

#Winning

Congratulations to Flipside Aquatics for breaking 2 NJ Masters Records and winning 8 golds, 5 silvers, and a bronze at the AGUA SCM Masters Championships. Not too shabby for our first meet. If you’re interested in joining us for the 2016 season, email J@Flipsidecf.com

Congratulation to HRCF member Calvin Engle for taking second place in the scaled division at the CrossFit Hoboken Winter Challenge.

Admitted

Flipside Performance was accepted into the highly competitive 10kSB Program by Goldman Sachs. Led by co-chairs Lloyd Blankfein, Warren Buffett, Michael Bloomberg and Dr. Michael Porter, the 10kSB program provides growing small businesses with education, access to capital, mentorship, and strong alumni network.

New toys:

Wodify Kiosk - We’re going to start tracking your performance for you. Wodify will allow us to monitor progress across the various programs we offer at BCF and provide us with a digital leaderboard for both Flipside gyms.  

Coconut water - We chose to carry C20 because it didn’t have any funky ingredients. You can read about some of the benefits of coconut water here: http://www.lifehack.org/articles/lifestyle/8-benefits-coconut-water-you-didnt-know-about.html

 

Flipside Aquatic T’s - They’re $20, the logo is sweet, and you’ll be reppin’ the 1996 Chicago Bulls of Masters Swimming.

Give the gift of fitness:

Bowery CrossFit Gift Cards are the perfect holiday gift. You can use BCF Gift Cards towards our new Kickstart ProgramIron ChurchWeightlifting Club, and CrossFit Memberships. To get one, stop by the front desk or email Hi@BoweryCrossFit.com

Upcoming events:

12/18 HRCF Holiday Party

12/19 BCF/HRCF Platform Throwdown

Holiday Schedule

12/24-12/26 - CLOSED

12/31- AM CLASSES ONLY

1/1 - Hangover remedy WODs @ 1pm & 2pm

Photos: 

HRCF Newsletter 12/15/2015

Get ready to party:

Friday December 18th from 8p-12a is the HRCF Holiday party. Join us at the Biergarten on Grand St. for a night of booze and holiday weirdness. Bring all your crazy friends.

Oly party:

Saturday December 19th from 2p-5p is the BCF/HRCF Platform Throwdown. Join us at Bowery CrossFit to watchHRCF’s finest throwdown against the Bowery Weightlifting Club.

We are looking for a few volunteers to help out on the day of the meet. If you’re able to help, please email Jesse@flipsidecf.com or reply directly to this email.

#Winning

Congratulations to Flipside Aquatics for breaking 2 NJ Masters Records and winning 8 golds, 5 silvers, and a bronze at the AGUA SCM Masters Championships. Not too shabby for our first meet. If you’re interested in joining us for the 2016 season, email J@Flipsidecf.com

Congratulation to Calvin for taking second place in the scaled division at the CrossFit Hoboken Winter Challenge.

Admitted

Flipside Performance was accepted into the highly competitive 10kSB Program by Goldman Sachs. Led by co-chairs Lloyd Blankfein, Warren Buffett, Michael Bloomberg and Dr. Michael Porter, the 10kSB program provides growing small businesses with education, access to capital, mentorship, and strong alumni network.

New toys:

Dollamur matting - this matting will make life much better on days where we program HSPUs, handstand walks, or back flips. This matting will also give Ash a nice place to sleep after he coaches his 1-2 morning shifts each year.

More competition bumpers - The Riv strength numbers have been going through the roof, so we bought y’all some more weights to lift.

Coconut water - We chose to carry coconut water to sober you savages up before oly class on Saturday. We chose to carry C20 because it didn’t have any funky ingredients. You can read about some of the benefits of coconut water here: http://www.lifehack.org/articles/lifestyle/8-benefits-coconut-water-you-didnt-know-about.html

Flipside Aquatic T’s - They’re $20, the logo is sweet, and you’ll be reppin’ the 1996 Chicago Bulls of Masters Swimming.

Give the gift of fitness:

Hudson River CrossFit Gift Cards are the perfect holiday gift. You can use HRCF Gift Cards towards our Kickstart Program, and CrossFit Memberships. To get one, stop by the front desk or email Hi@HudsonRiverCrossFit.com

Upcoming events:

12/18 HRCF Holiday Party

12/19 BCF/HRCF Platform Throwdown

Holiday Schedule

12/24-12/26 - CLOSED

12/31- AM CLASSES ONLY

1/1 - Hangover remedy WODs @ 1pm & 2pm

Photos: 



BCF Newsletter 12/01/15

Get ready to party:

This Saturday, December 5th from 7p-11p is the BCF Holiday party. Join us in the depths of the Bowery dungeon for a night of booze and holiday weirdness. Bring all your crazy friends.

New toys:

We’re upgrading the Bowery Weightlifting club big time. Last week we purchased two sets of Pendlay Elite Kilo bumper plates, two sets of Pendlay Elite change plates and three high end Pendlay olympic lifting barbells. This means we will be competing in kilos for the BCF/HRCF Platform Throwdown on 12/19. To compete email Jesse@Flipsidecf.com for BCF and Jay@Flipsidecf.com for HRCF.

Looking to up your deadlift and squat? Spend some time with our new safety squat bar and our new trap bar. You can learn more about what makes these bars awesome here:

http://www.elitefts.com/education/training/use-the-yoke-bar

http://www.niashanks.com/wonderful-world-of-trap-bar-deadlifting/

For those with low back pain, accumulate 6 minutes upside down in our new inversion boots. Learn why inversion is basically the new kale here:

http://sunflower-press.com/benefits-inversion-table-therapy/

Ready to hit your splits? Just 10m in the leg stretcher after your WOD and you’ll be looking like Isa in no time.

Give the gift of fitness:

Bowery CrossFit Gift Cards are the perfect holiday gift. You can use BCF Gift Cards towards our new Kickstart Program, Iron Church, Weightlifting Club, and CrossFit Memberships. To get one, stop by the front desk or email Hi@BoweryCrossFit.com

Upcoming events:

12/5 BCF Holiday Party

12/13 Metropolitan SCM Masters Swim Championships

12/19 BCF/HRCF Platform Throwdown

Ready to give Bowery a try? Set up your first session here.

See you out there,
John

Pics from the newsletter:


HRCF Newsletter 12/01/2015

Get ready to party:

Friday December 18th from 8p-12a is the HRCF Holiday party. Join us at the Biergarten on Grand St. for a night of booze and holiday weirdness. Bring all your crazy friends.

New toys:

Dumbbells! Get ready to experience the beauty of dumbbell thrusters.

Storage! We bought new storage racks for all of our kettlebells, dumbbells, plates, and wall balls. This opens up a lot of wall space for wall balls and handstands!

Incline/decline bench! Get ready for a whole new world of exercise options for open gym and private training.

Your calves and hamstrings are tight. Loosen them up with the new ProStrech and experience what the bottom of a squat feels like for Ashley Mak.

Looking to up your deadlift and squat? Spend some time with our new safety squat bar and our new trap bar. You can learn more about what makes these bars awesome here:

http://www.elitefts.com/education/training/use-the-yoke-bar

http://www.niashanks.com/wonderful-world-of-trap-bar-deadlifting/

Ready to hit your splits? Accumulate 10m on the new leg stretcher after your WOD and you’ll be looking like Marie in no time.

Give the gift of fitness:

Hudson River CrossFit Gift Cards are the perfect holiday gift. You can use HRCF Gift Cards towards our Kickstart Program, and CrossFit Memberships. To get one, stop by the front desk or email Hi@HudsonRiverCrossFit.com

Upcoming events:

12/12 CFH Winter Challenge

12/13 Metropolitan SCM Masters Swim Championships

12/18 HRCF Holiday Party

12/19 BCF/HRCF Platform Throwdown

Ready to give HRCF a try? Set up your first session here.

See you out there,
John

Pics from the newsletter:


Dogs, Kids, & Babies @ HRCF

From the get go Hudson River CrossFit has always been about community.We pride ourselves on being dog, kid, and baby friendly. We will continue to be dog, kid, and baby friendly, but in order to provide the best class experience to all our members we need to put a couple policies in place.

Please remember that a lot of members use their hour at Hudson River CrossFit to escape their own dogs, kids, and babies. A barking dog or crying child not only makes it difficult for the coach to coach class, but also for the athlete to learn, perform, and enjoy their time at the gym.

That said I ask that you help keep HRCF amazing by taking note of the following:

HRCF Kids Policy:

  • No kids are allowed on the gym floor during class or open gym time

  • Kids need to be able to sit in the lounge area unattended, which means they are not a distraction to others, and are not a danger to themselves or others

  • Kids should not be in the way of group class (i.e., when a class is running in and out of the gym)

  • The Front Desk and Coaching staff is not there to babysit your kids

  • Please be mindful of your stroller (strollers are not allowed on the gym floor and must be out of the way of classes)

  • We have one of the most generous open gym policies of any CrossFit gym in the NYC Metro area, if you’re ever in a situation where you need to workout but need to frequently attend to a dog or child, we ask that you do so during open gym as to not disrupt group class

  • Coaches and staff may politely ask you to leave class if your child is disrupting the class experience

HRCF Dogs Policy:

  • Dogs that bark, whine, jump, or bite are not allowed at the gym.

  • Dogs must be leashed and anchored to kettlebell during class time

  • The Front Desk and Coaching staff are not dog sitters

  • Dogs are not allowed on the gym floor during class time

  • We have one of the most generous open gym policies of any CrossFit gym in the NYC Metro area, if you’re ever in a situation where you need to workout but need to frequently attend to a dog or child, we ask that you do so during open gym as to not disrupt group class

  • We reserve the right to ask you to remove a disruptive dog

Thank you so much for your help,
John

 

BCF Newsletter - 11/12/2015

Iron Church Test; Swimming; Friday CrossFit; SFH

Happy Thursday guys.

Here's what is on the docket at Bowery:

New Nutrition Challenge is sold out

If you missed your chance to sign up, don't worry, we'll be reopening enrollment in January.

We started a swim team

Flipside Aquatics is now a registered masters swim team. Our first meet is going to be the Metropolitan SCM Masters Championships on Dec 13th in the Upper East Side. Leading up to the meet, we'll be practicing once a week as a team. If you're interested in learning more about the team, the meet schedule, and the practice schedule, email J@Flipsidecf.com.

New SFH protein is in

We switched from Progenex to SFH. We are excited to offer SFH products because we feel it’s the best product on the market. All the whey in SFH protein powder comes from free-range, grass-fed cows that were never treated with antibiotics or bovine growth hormones. The whey contains no preservatives and is all-natural.

New Onramp / Better Class Experience

We started out, more or less, as a group training gym. This worked well for a while, but eventually we grew a little too big for our own liking. The movements we do—deadlifts, clean and jerks, snatches, pull-ups, handstands—are physically demanding and technically challenging and best taught in a one-on-one environment.

We realized we were doing a huge disservice to our membership by not setting up newbies for success inside and outside of the gym. That being said, group classes make memberships more affordable for you, and they’re social and fun and community-driven; friendships are inevitably formed when you suffer and sweat together.

Which is why going forward we will not allow prospective members to take group classes. We are now offering a free 1-on-1 Intro to Fitness instead. Also, all new members are required to go through a 12 class 1-on-1 or semi-private Kickstart Program before entering group classes. This will set up all our new members for long term success at BCF and greatly improve the class and coaching experience for both our members and staff.

If you want to find out more about the changes and the Kickstart Program, we wrote about it extensively here: http://bit.ly/1LbLNE4

Iron Church Testing this Friday @ 8pm

Come cheer on the first cycle of the Iron Church as they absolutely smash their previous PRs at the Iron Church Testing this Friday. The meet will consist of max effort attempts in the deadlift, squat, and bench press. Beer and loud cheering is highly encouraged.

All the details are here: https://www.facebook.com/events/497580917083781/

Iron Church PM Cycle 2 is sold out; midday spots still available

While our second PM cycle of the Iron Church is sold out, we still have a couple spots available in the midday cycle. The midday cycle meets Tuesday and Thursday from 1:30p-2:30p, and Sunday at 11am. Make up times are available any time we offer Open Gym. Bowery now has showers and towel service so you can make it back to work smelling lovely.

To find out more about Iron Church go here: http://www.bowerycrossfit.com/iron-church

To enroll in the midday cycle email Mateo@FlipsideCF.com

Thanksgiving schedule

For this Thanksgiving we’ll be running morning classes on 11/25 and we’ll be closed 11/26 & 11/27 so the coaches can spend time with their families.

Lockers still available

Winter is coming up, don't forget you can still rent lockers for all of your layers! Small lockers are $10 p/m and big lockers are $20p/m. We will provide the lock.

PM CrossFit on Friday!

Friday PM CrossFit class is back, here is the updated schedule going into effect next Friday 11/20:

1:30pm-6pm Open Gym

6pm-7pm CrossFit Class

7pm-9pm Weightlifting Club

Events on the horizon

11/13 Iron Church Testing

11/20 99 Favor Taste Bonanza

12/5 BCF Holiday Party

12/13 Metropolitan SCM Masters Swim Championships

12/19 BCF/HRCF Platform Throwdown

See you out there,
John

Photos from the newsletter:

HRCF Newsletter - 11/12/2015

Onramp; Hanging upside down; Swimming; Thanksgiving

Happy Thursday guys.

Here's what is on the docket at The Riv:

New Nutrition Challenge is sold out

If you missed your chance to sign up, don't worry, we'll be reopening enrollment in January.

We started a swim team

Flipside Aquatics is now a registered masters swim team. Our first meet is going to be the Metropolitan SCM Masters Championships on Dec 13th in the Upper East Side. Leading up to the meet, we'll be practicing once a week as a team at the Stevens Pool. If you're interested in learning more about the team, the meet schedule, or the practice schedule, email J@Flipsidecf.com.

New beanies are in

Fresh off the presses, the new beanies are $22.

New toys

We updated all the rowers in the Riv to Concept 2 PM-5 monitors. The PM-5 monitors have a backlit display and faster response times, which helps you finish your workouts faster. The most exciting thing about the PM-5 is the Bluetooth Smart wireless heart rate monitoring. This feature will come in handy as we get closer to C.R.A.S.H. B’s (the indoor rowing national championship) and start to do sport specific programming for the athletes that’ll be competing (looking at you Big Rob.)

We picked up a pair of inversion boots. You can find them in the athletes lounge. Inversion therapy offers a ton of health benefits - http://sunflower-press.com/benefits-inversion-table-therapy/. Check out this video to learn how to use them - https://www.youtube.com/watch?v=w9KGfK3fkUI.

New Onramp / Better Class Experience

We started out, more or less, as a group training gym. This worked well for a while, but eventually we grew a little too big for our own liking. The movements we do—deadlifts, clean and jerks, snatches, pull-ups, handstands—are physically demanding and technically challenging and best taught in a one-on-one environment.

We realized we were doing a huge disservice to our membership by not setting up newbies for success inside and outside of the gym. That being said, group classes make memberships more affordable for you, and they’re social and fun and community-driven; friendships are inevitably formed when you suffer and sweat together.

Which is why going forward we will not allow prospective members to take group classes. We are now offering a free 1-on-1 Intro to Fitness instead. Also, all new members are required to go through a 12 class 1-on-1 or semi-private Kickstart Program before entering group classes. This will set up all our new members for long term success at HRCF and greatly improve the class and coaching experience for both our members and staff.

If you want to find out more about the changes and the Kickstart Program, we wrote about it extensively here: http://www.hudsonrivercrossfit.com/intro/

Thanksgiving schedule

For this Thanksgiving we’ll be running morning classes on 11/25, and we’ll be closed 11/26 & 11/27 so the coaches can spend time with their families. If you are a keycard holder, you’ll still be able to come in during those days and do open gym.

Events on the horizon

12/12 CFH Winter Challenge

12/13 Metropolitan SCM Masters Swim Championships

12/18 HRCF Holiday Party

12/19 BCF/HRCF Platform Throwdown

See you out there,
John

Photos from the newsletter:

 

New Toys at HRCF and BCF

Fractional plates - Mike Burgener told me that you should never attempt relifting an old PR. Instead you should always be attempting "little records" that will build up your confidence and make you feel really good about yourself. These fractional plates are helpful in hitting tiny PRs every time you go heavy -  https://www.youtube.com/watch?v=WugdVnz3ZUE

Lifting straps - Excellent for taking out some of the grip work when you're pulling heavy - https://www.youtube.com/watch?v=vIVvBUU3rIQ 

Hip circle - Great for turning on your hips and glutes before a heavy squat or deadlifting session -  https://www.youtube.com/watch?v=if_MbHiy87w

Lockers at Bowery

From now on, if you'd like to leave things overnight, in order to reduce eyesores and lingering sweat scents, you'll need to reserve a locker.  The small lockers are $10 per month and the large ones are $20 per month.  You can use the red cubbies for all of your day-to-day stuff that you'll take with you when you leave the gym (purse, keys, etc).  Anything that is not in a locker and not claimed by this Friday (6/12) will be donated, so please pick up your belongings or rent a locker!

See whoever is at the desk or email Alexis@BoweryCrossFit.com to reserve your locker!