If April showers bring May flowers, what does April snow bring? MURPH! Hello… ;D Everything we do in April will prepare you for your Murph experience whether you are a first-timer or seasoned athlete.
So let’s dive into all things you should know going into April.
Intramural Open Wrap-up
Open season reached an end just over a week ago. As you might have guessed, Shrug Life killed the competition this year! Their banner will be a nice addition to the gym.
We look forward to the Open every year because it brings out the best in each person that enters into it. We can’t count the number of Bright Spots that we saw over those five weeks. There were personal records on cleans, pull-ups, muscle-ups, double-unders, and so many more. The CrossFit Open challenges each and every one of us to be a better version of ourselves.
We are sad the five weeks are over but let’s continue that fire into crushing our goals for the rest of the year!
Bring a Buddy: April 16
Monday community workout April 16th! Invite your friends, family, neighbors or co-workers to join you for a workout at your favorite gym. Please let the coaches know how many you intend on bringing and which class they will be attending with you.
Running Clinic: April 7
Join us at SERC Physical Therapy this Saturday for a free running clinic! We’ll be starting at 10:30 am. The clinic includes running gait analysis and screenings done by SERC trainers and therapists. Please RSVP by signing up at CrossFit Nexus or by emailing Jessica Mitchell at firstname.lastname@example.org. Space is limited so reserve your spot now!
Weightlifting Clinic: April 14
Join us at Nexus Saturday, April 14th, for a free weightlifting clinic! We’ll be starting at 10:30 am. The clinic includes technique and skill review, skills and drills, video analysis, and more. Please RSVP by signing up at CrossFit Nexus. Space is limited so reserve your spot now!
Spring Barbell Club with Coach Sam
Dive deep into Olympic lifting breaking down the snatch and clean and jerk. Focus on building a better understanding of the technique through movement drills, video analysis, and skill development. Develop strength and power to maximize performance and hit new personal records – guaranteed.
Sign-up here http://crossfitnexus.com/barbell-club/ by April 16th, using the code NATION30 to receive members pricing.
Beginning Tuesday, April 17
Spring Endurance Club with Coach Trey
Improve your running technique, efficiency, overall stamina and endurance over the course of this 6-week class. Meet twice a week to work skills and drills, then enjoy additional homework and workouts to help you outside of class. Become a better, faster, injury-proof runner and really develop your engine.
Sign-up here http://crossfitnexus.com/endurance-club/ by April 16th, using the code NATION30 to receive members pricing.
Beginning Tuesday, April 17
Yesterday, if you came to the gym, there was a two-minute push-up test that we said we would be revisiting at the end of the month. We will be doing a push-up challenge until then, with Day 2 coming tomorrow (Wednesday).
We are doing this to lead up to Murph, which we will be doing on Memorial Day. Murph is a hero workout done in remembrance of Lt. Michael Murphy.
For time, complete:
300 air squats
*If you have a 20lb vest or body armor, wear it
This was a typical workout for Murph and one of his favorites (he called it “Body Armor”).
We are doing the push-up challenge because many people find the push-ups to be the most challenging part.
More Upcoming Events
Endurance Clinic: April 7 @ 10:30 am
Barbell Clinic: April 14 @ 10:30 am
Endurance Club: April 17 – May 24
T & TH @ 5:30 pm
Barbell Club: April 17 – May 24
T & TH @ 5:30 pm
Push-up Challenge: All April
Nexus Community Clean a Park/Stream Project: TBD
Memorial Day Weekend Hours
Friday, May 25th: Normal Classes
Saturday, May 26th: MURPH
Doors Open – 8:30 am
Heat 1 – 9:00 am
Heat 2 – 10:00 am
BBQ – 11:00 am
Monday, May 28th: Closed for Memorial Day
Tuesday, May 29th: Normal Classes
Advanced Theory Course: May – Start date TBD
Mobility Clinic: May 19th – more info coming soon
Friday, June 1st: Regular class hours
Saturday, June 2nd: No classes, float time!
Sunday, June 3rd: Head back
Monday, June 4th: Regular Classes
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
1 mile run
100 pull ups
200 push ups
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve a twenty pound vest or body armor, wear it.
Saturday, May 25th, 2018
Doors open at 8:30 am
The first heat will kick off at 9:00 am
Second heat will kick off at 10:00 am
BBQ begins at 11:00 am
CrossFit Nexus is proud to be hosting this event for the 3rd year, and we hope to make this one better than last year! Sign-ups for the heats will be posted in the gym and on Facebook. We would like for those participating to donate to the Lt. Michael P. Murphy Memorial Scholarship Foundation here https://murphfoundation.org/ or sign up for the Murph Challenge here https://themurphchallenge.com/
In addition to the event, there will be food, drinks, and tons of fun! We will be providing the pulled pork. We encourage participants to bring sides, desserts, and drinks. We will post a potluck sign-up sheet on Facebook to sign-up for food, drinks, and utensils. This will be a wonderful event, so please do everything you can to get friends, family, and the community involved!
Murph shirts will become available for purchase April 4th – May 4th for $25+tax. The Murph shirt sign-up sheet with be available in the gym. Make sure you note your size and payment type.
Nexus 3rd Annual Float Trip
We are excited to announce the CrossFit Nexus 3rd annual float trip!
Last year was a blast and we hope that more can join in on the fun this year. This event is open to your friends and family too!
In order to reserve the cabins before they are gone, we’ll be taking payment for the cabin stay until April 20th.
Payment for the float is due by May 11th. Let us know when you pay if you prefer raft or canoe.
WE WILL ONLY BE TAKING CHECK OR CASH!
2-night Cabin Stay: $40/person
Floating: $20/person Canoe or Raft
We will drive from the gym Friday afternoon or evening (June 1st) to stay overnight, get up for a Saturday field workout, and hit the river at 10:30 a.m. You have the option of canoe or raft floating.
Floating is $20/person.
After the float, we will head back to the cabins to stay overnight. We have decided to rent cabins this year, as long as I can get a deposit on them soon enough. You are responsible for providing your own supplies. Feel free to bring whatever food and drinks you prefer (no glass on the river).
The 2-night cabin stay is $40/person.
A little bit about the cabins:
There are four cabins we are renting. Each holds 6 people. If we fill all four cabins then the rest of the land around them is open for tent camping. They are nestled right along the river so we’ll have great access and a huge field for outdoors games/workouts ;).
Full kitchen (stove, refrigerator, microwave, coffee pot, toaster, pots, pans, dishes)
Wifi Internet available
Renting is a 2-night minimum and the $40 covers those two nights. To learn more about the cabins read here: http://shoalnook.com/
Featured Athlete: Jon Stevens
Congratulations to our April Athlete of the Month, Jon Stevens. Jon is a dedicated member of the 5:30 am class. He shows up, puts in the work, and listens to the coaches. Jon not only works on his goals bright and early but he also pushes others to do the same. His positivity and encouragement are contagious to others in the gym. Jon has been working on his nutrition and fitness, to build a strong foundation of health. Now, he’s seeing it pay off with improvement in health markers and performance.
Read Jon’s Story:
“What brought me to CrossFit? For 6 months prior to joining, I had been going to a regular gym and trying to do things on my own and was seeing little to no results. A friend of mine had been going through a weight loss journey and had hit a plateau. CrossFit got him over that plateau and well beyond. So, after talking to him about CrossFit, I figured I’d give it a try and haven’t regretted a moment of it!
What was my first impression and how has it changed? I’d had a few friends in the fitness community say that CrossFit is a good way of getting injured because it’s all about lifting heavy and as fast as you can with little regard to form. I was skeptical but was willing to give it a shot.
I quickly realized that ALL of the coaches were very attentive, and safety and proper form were far more important than how much and how fast I could lift!
My first “bright spot” was how welcomed I felt to the CFNX community and all of the encouragement I got from the other athletes and coaches.
Right now I’m working on flexibility. Flexibility is one thing that I find affects my form the most, so I’m spending a good amount of time stretching and working on flexibility. I’m struggling with cleans (mostly because of flexibility issues), so I’m also spending more time on my own trying to improve my form on cleans.
It’s difficult to pick just one Nexus memory that is my favorite! There have been so many great memories made already! However, one that stands out is the 2018 Open. I accomplished things in the Open that I never dreamed I’d ever be able to do. There were a few aha moments with movements during the Open and there were weights heavier than I thought I’d be able to do.
I can’t believe how much my life has changed in the 4 months since I started at CrossFit Nexus. I feel great and my health has improved tremendously. Medication that I had needed for high triglycerides, I no longer have to take and my cholesterol has returned to exceptional levels!
Words cannot express how grateful I am to the Owners and Coaches, Trey, Ashleigh, and Sam, for everything you do for us and how you push us to be better every day. CrossFit Nexus and the CrossFit community truly are great things to be a part of, and that’s because of the great people! I’m sure many would agree with me… I hope you all know how much you make fitness fun for me for the first time in my life! I only wish I would have found CrossFit Nexus sooner!”