Newsletter Vol 2 - CrossFit South Bank

www.crossfitsouthbank.com
1503 Wimbledon Dr. Alexandria, LA
Your Life Will
Never Be The
Same!
318–787–2649
Newsletter
Fall 2013
Message from
Coach Lisa and
Coach Jeff...
As we cross the 6 month
mark at CFSB our
expectations have been
blown out of the water!
At the top of the list is the
quality of folks that have
joined our community.
Being able to spend time
with and coach our
athletes is so very
rewarding. We wake up
each day energized by all
that our members are
accomplishing! Our
growth has been a
blessing as well. CFSB
recently exceeded the 100
member mark! But we
want to reassure you all
that our focus will always
be on changing lives and
not membership
numbers! - The Best Is
Yet To Come!”
CFSB Saturday Community WODs - THE place to be Saturday
mornings in Cenla for your fitness fix!
The magic and power of CrossFit has always been the community! Our 9am
Saturday Community WODs have grown each week thanks to our members
bringing family and friends along for a little fitness and fun.
We are happy to see this tradition take root. We look forward to seeing many
more new faces join the ranks of those already getting FIT FOR LIFE at CFSB!
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Mark Your
Calendars!
Member
Spotlight: Annie
Aymond. Thanks
for inspiring us
Annie!
“I just want to share my
experience in case any one
else I know is interested... I
started CrossFit Southbank
6 weeks ago and its been an
amazing and tough journey
so far but I show up
everyday and push myself
through it. I am teetering on
30 pounds loss in 6 weeks!
at this rate I will reach my
goal MUCH faster than I
could have ever imagined! I
owe a lot of that to the
amazing coaches at CrossFit
South Bank as well as some
pretty awesome people
who push, encourage and
believe in you just when
you think you don't have
anything left!”
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CrossFit Southbank
and APD join forces to
host 1st annual Guns
and Hoses Fitness
Challenge on Nov. 9th
CrossFit South Bank and APD
(Alexandria Police Department)
are proud to host the 1st Annual
Guns & Hoses Fitness Challenge.
This event is a 3 person Team
event. Each team will compete by
taking on 3 challenging tests of
fitness throughout the day. The
top 5 teams will then move on to
a 4th and final workout to
determine the fittest!
There is only 1 divison - the job of
a law enforcement officer or
firefighter is not scaled.
3 person teams can be made up
of any combination of male and
female. Team members must be
current or retired firefighters or
law enforcement officers.
Team Can Register at:
https://www.eventbrite.com/
event/7560877789
Saturday, September 14th
8:00am Yoga with Lori
DeBlieux: Join us for some
Power Yoga and support a
great charity at the same
time! Donations accepted
and benefit Yoga Across
America. Yoga for
American Soldiers
Saturday, September 28th
10a-12p Women’s Safety
Awareness Course: Cost is
$10. All proceeds benefit
local battered women’s
shelter. Register at: https://
www.eventbrite.com/event/
7806275781
Tuesday, October 15
Lululemon Baton Rouge
Trunk Show: Come get the
latest and great WOD gear!
9am-1pm. Then Yoga with
Lori DeBlieux at 1pm!
Follow Us on Twitter
@CFSouthbank
CrossFit 101 replaces
On Ramp at CFSB
We pride ourselves on being able to
scale our workouts to accommodate
just about every person who comes
through our door, but let’s face it…
some people are looking for a little
less intensity. There are also those
who would like to spend a little
longer in an our On Ramp setting
before jumping into the “normal”
CrossFit classes. Every day we hear
people say that they would like to
start CrossFit but are “Too
intimidated by the intensity”, “Need
to get in shape first”, or “Just don’t
want to lift too much weight”.
CF 101 is a new class that will
include all of the basic CrossFit
movements, a check off for On
Ramp participants, a daily CrossFit
light or beginner WOD, and all of
the community, encouragement, and
expert coaching that CFSB athletes
have come to expect.
Do you know someone who has been
teetering…but just a little afraid to
join you at CFSB? Here’s the
answer! It’s a great place for your
parents to get started. Or maybe that
someone is you! Come see us today
– YOUR LIFE WILL NEVER BE
THE SAME!
Learn More at:
www.crossfitsouthbank.com
CFSB ROW CLUB!
SouthBank Barbell
Club!
WHO?
WHO?
Members looking to get in
an extra conditioning
session or two each week.
Members who want to
improve their row
technique and times.
Members looking for a
great total body, fat
burning workout!
Members looking to
improve their overall
strength and technique in
the Olympic Lifts: Snatch
and Clean &Jerk
WHEN?
Launches Saturday Oct.
21st: 10am. Intro to Row
Club meeting and row
time trial workout
WHAT?
Group Row Workout most
Saturdays or Sundays.
Additional Row Workouts
programmed weekly.
WHEN?
Launches Saturday
October 14th 7:45am - 9am
WHAT?
One Coached workout
most Saturdays and one
additional workout to be
done on your own.
Proud Affiliate of:
Be sure to “check in” on
Facebook before or after
your WOD!
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CROSSOVER SYMMETRY ARRIVES AT CFSB!
Crossover Symmetry is a medically designed rotator cuff and scapular
strengthening system engineered to enhance shoulder health and performance.
Proven on the field and in clinical settings, Crossover Symmetry is currently being
used by professional athletes in the MLB, NFL, NBA, NHL and over 75% of major
NCAA Division-1 universities. Designed by a leading physical therapist, Crossover
Symmetry takes the guesswork out of arm care. The system is practical,
structured and efficient, making it easy for athletes to complete on a daily basis.
Learn more at: www.crossoversymmetry.com
At CFSB we care enough about our athletes to invest in tools that
will help them do CrossFit for life! #CFsouthbank #theCFSBway!
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Congratulations to our CFSB
competitors for a job well done
at Battle of the Fittest!
Coach Britany Rouse
Joins the CFSB Staff!
And best of luck to all our
athletes competing this fall at:
The Deep South Shootout,
Ragin Games, All Cities Open,
and CFSB Endurance Races!
At CrossFit Southbank we strive
to separate ourselves by the
quality of our coaches. And as
we grow the need for more
quality coaches grows. We are
happy to welcome Britany
Rouse to our staff! Britany
recently completed her Level 1
in Houston. She is also a teacher
and coach at Holy Savior
Menard High School. Brittany
will continue the world class
coaching tradition at CFSB!
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CFSB ENDURANCE
UPDATE!
by Coach Marshall
As many of you know CFSB Endurance has been
meeting every tuesday and thursday morning at ASH
track. Over the past several weeks athletes have seen a
significant improvement in their endurance not just on the
track but also during the daily gym workouts. If you have
been on the fence about the whole endurance thing, or
maybe just need a little motivation to get things started,
here are a few things that may make the decision a little
easier.
5k/10k/HALF MARATHON/MARATHON TRAINING
Thinking about signing up for a race this season but not
sure where to start? SouthBank Endurance will soon be
kicking off a training program to help you reach your goal.
While the past weeks have been spent building a running
base for the endurance athletes, the new program will be
geared towards preparing athletes for the upcoming
running season with a primary focus on full and half
marathons. With the running season right around the
corner now is a great time to join CFSB Endurance and
let us help you meet your goals.
CYCLING
While CFSB Endurance has focused mainly on running,
we will now be offering 2 beginner friendly group rides a
month. Many athletes have expressed interest in cycling
but aren't sure how to get started. During these group
rides you will not only learn the great cycling routes in the
area, but also the safety tips needed to ride in a group as
well as head out on a solo ride if you choose.
Stay tuned for more updates and info on these programs.
Hope to see some new faces out there soon!
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