Summer Break is here and the CrossFit Regionals and Memorial Weekend Murph are just a few weeks away! May is one of the most exciting months of the year, let’s get to it!
Mobility – Mechanics – Maintenance Clinic: May 19
Join us at Nexus Saturday, May 19th, for a free mobility clinic! It’s OPEN TO THE PUBLIC! We’ll be starting at 10:30 am, after the CrossFit class. The clinic includes learning and participating in drills that help improve range of motion, prepare muscles and joints for exercise, aid in muscle recovery, and prevent injury. Please RSVP by signing up at CrossFit Nexus. Space is limited so reserve your spot now!
Bring a Buddy: May 21
Do you have a friend that is hesitant to try CrossFit? Bring a friend, family member, co-worker May 21st to try a beginner friendly workout. Come for good time and a great workout. Bring as many as you want, to any class you want. Please let the coaches know how many you intend on bringing and which class they will be attending with you.
Have them contact us if they want to discuss anything before coming in
816-331-1011 or firstname.lastname@example.org
Murph: May 26
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 26th, 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!
The Murph Shirt order has been submitted! We will let you know as soon as they arrive.
Recipe of the Month from Nutrition Coach Sam
Paleo Pizza Chicken
8 chicken thighs
1/2 cup pizza sauce (no sugar added)
24-30 slices uncured pepperoni
1-2 tablespoon extra virgin olive oil
2 teaspoons salt
1 tablespoon pizza seasoning (I use Frontier Co-Op brand)
1. Preheat oven to 425° and place the chicken thighs in a 13×9 pan.
2. Pull the skin away from each thigh and place 1-2 tablespoons of pizza
sauce on the chicken.
3. Top each one with 4-5 slices of pepperoni, then pull the skin back over,
covering the sauce and pepperoni.
4. Drizzle the oil on top of the chicken, sprinkle with salt and pizza
5. Bake for 40-45 minutes, until the skin is browned.
Summer Shred: June 4 – August 3
Our 8-week Summer Shred program combines high repetition training with cardiovascular conditioning circuits to target those stubborn areas of body fat. The workouts can be modified to any level. Learn to use dumbbells, kettlebells, battle ropes, medicine balls, and more to get an effective full body workout – without a barbell or complicated exercises! Our end goal is for you to feel that you have achieved a more aesthetically pleasing physique through weight loss and/or toning.
We will kick the program off with a free one-hour nutrition and mindset workshop on Sunday, June 3rd at 4:00 p.m.
Know someone this would be perfect for? Tell them to come try it out for free May 30th and/or June 1st at 7:30 a.m.
Read more: members.crossfitnexus.com/summer-shred
Happiness Workshop: June 3
We’re inviting EVERYONE to attend our next 8 Week Summer Shred nutrition workshop for free Sunday, June 3rd, at 4:00 pm. You don’t have to join the 8 Week Summer Shred Program, but we want you to learn how to eat healthfully, how to feel great, and how to be happy. If we could teach hundreds, if not thousands, of people how to have energy all day long and be HAPPY, that will create a domino effect. Happy people who have energy are nicer to others, more productive at work, and able to influence their children, significant others and friends to adopt their healthy behaviors. So come learn how to be happy and feel great! We only have room for about 30 people. Please email email@example.com to attend.
Nexus 3rd Annual Float Trip: June 1 – June 3
The CrossFit Nexus 3rd annual float trip is right around the corner!
Payment for the float is due by May 12th.
WE WILL ONLY BE TAKING CHECK (MADE OUT TO ASHLEIGH HALL) OR CASH!
Tent Camping: Included with float rental
Floating: $26/person Canoe, Raft or Kayak
We will drive from the gym Friday afternoon or evening (June 1st) to stay overnight, get up for a Saturday workout, and hit the river around 10:30 a.m. After the float, we will head back to the campground to stay overnight and then head out Sunday.
Advanced Theory Course: June 15 – July 13
At CrossFit Nexus, we are committed to lifelong learning and sharing knowledge. Every time your coach explains WHY we’re doing a particular workout, your own learning curve goes up.
The science behind our coaching is usually revealed only to our coaches. There’s a rhyme and reason to everything we do. But some members would like to know MORE, and we can’t blame them.
We don’t call it an “internship program” because that would be limited to those who wanted to (someday) coach at Nexus. We’re opening the doors to anyone who would like to see the other side of the clipboard: our programming, the relevant science, and speaking in front of a large group.
Registration: Limited spaces.
Cost: $50 and Time. Please be prepared to commit to every Friday evening at 6:30 p.m. for 4 weeks, as well as several online video components and several classes/week for the following 4 weeks. Additional homework (reading, writing presentations) will be assigned, and weekly assessments done with video review. Don’t like public speaking? No problem, but this probably isn’t for you.
While the Advanced Theory Course is a prerequisite for future Nexus coaches, it’s not the only one. There’s no promise of work after the ATC. The purpose of the Advanced Theory Course is simply to shine more light for those interested.
Interested? Email firstname.lastname@example.org to inquire about availability.
May 19th at 10:30 am
Bring a Buddy:
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
Summer Shred Launch:
May 30th and June 1st at 7:30 am
Friday, June 1st: Regular class hours
Saturday, June 2nd: No classes, float time!
Sunday, June 3rd: Head back
Monday, June 4th: Regular Classes
Sunday, June 3rd at 4:00 pm
Block 1: June 4th – June 29th
Block 2: July 9th – August 3rd
Advanced Theory Course:
June 15th – July 13th
Classes Friday at 6:30 pm (4 total)
Featured Athletes: Danny & Kristie Richardson
Congratulations to our May Athletes of the Month. You read it right, ATHLETES of the month. Danny and Kristie Richardson are a team and what better way to recognize this great couple than sharing their stories together. The Richardsons are known at CrossFit Nexus for their wonderful welcoming and encouraging personalities. Together they are unstoppable. Read their stories about how they became a couple that trains together.
I had seen Crossfit and been envious of the athletes working out there. I knew I could NEVER do those workouts. Then one morning at 5:00 AM, I saw a post on Facebook for the RISE class for women. I signed up and took a chance! (I’m so glad I did!)
The first impression- I was totally intimidated walking into the gym the first time. After the first class, I knew I had found a place that I could be myself and start getting back into shape.
My first Bright spot was deadlifting 220 pounds.
Currently, I’m working on my upper body strength. I’m on my way to a pull-up.
I have two favorite Nexus memories; definitely the Open 2018- loved being challenged and the fun of the atmosphere, and running my first mile without stopping.
My wife brought me to CrossFit. She started in a Rise Challenge and immediately fell in love with it. Don’t get me wrong, since nights she came home looking beat, but she was loving it. She kept encouraging me to try it so I finally gave in. I really never thought I could do it because of some old injuries but needed to do something to get back in shape while spending time with my wife.
My first impression was “man these people are in shape! I hope I can do this without getting hurt because I want to be in shape again.”
How my impression changed: It is a mix of athletes, not really what I expected, in a good way. Some are young, some are more seasoned. Some are new to Crossfit and some have years of experience. No matter what your demographic you will fit in at CFNX. The coaches are aware of your physical abilities and limitations and work with you in a way to challenge you but also protect you. CFNX is a family too. People we connect with, sweat with and go through life with. It’s a great place to belong.
I had some small Bright Spots early on but two stick out. First, climbing about halfway up the rope the first night we did it. I’ve never tried that before. It gave me hope. Second, completing the Open Challenge. I did some stuff I didn’t know I could do.
Now I’m working on my Cleans and Snatches and the technique that goes with them. Last week I PR’d my Clean just moving the bar to the rack for another lift. I thought about my technique from our Saturday class, not the weight and up it came. I remember thinking I just picked up a heavy weight…what is my PR?
My favorite CFNX memory is was once when we were rowing and Lewis told me I was killing it and that I had improved a ton. Made me feel good and not so old.