Ladies of Bootcamp! This Wednesday we are having our Bring a Friend to Bootcamp Day!  Show a friend (or 2!) how hard you’ve been working and recruit them to join you in the next round that starts next week!  You’ve all done so well, don’t quit now!

Also, next month is a recruitment drive for HITCF! We’d like to grow our 1st Step Classes, our 515AM class and our 9AM classes and need your help to do it!  Bring a friend in or refer them to us and if they join, you’ll receive $30 off your next month membership dues!  Its a win/win!

Tuesday WOD

Strength

Bench press 5/3/3/2/1

METCON

5 rounds

5 BW Back Squats

10 HSPU

15 T2B

20 Double unders

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Below is a little post from Jessica C..  Jess has been the trainer for our KidFit class as well as our bootcamp classes and has now agreed to help me get my unorganized self better organized!  As such, she is he new contact person for all membership needs as well as the billing/ office coordinator.  We are super excited to have Jess take a bigger role at HITCF!

Attention members!

Wade and Lok-yi are pleased to announce that they have partnered with Member Solutions to manage and collect our membership billing effective December 5, 2011.

You now have the option of making your monthly membership payments to Member Solutions by Electronic funds transfer (EFT) through your checking account or by a major credit card.

If you choose to have your membership dues drafted from your bank account please provide us with a voided check. Please note that if you choose to make payment by credit or debit card, a $5 service fee will be added to each transaction.

To ensure a smooth transition to the new system, membership payments will no longer be accepted at the box and will no longer be debited by Wade after November.

All current members will continue pay the same amount in dues and will remain on a month to month contract unless you choose one of the following options:

Pay 6 months in full and receive 5% off

Pay 9 months in full and receive 7.5% off

Pay 12 months in full and receive 10% off

Please take a moment to meet with Wade or myself to select your payment choice and complete the Member Solutions form prior to Tuesday November 1. It’s short and simple! I Promise!

I will be there Tuesday morning to get paperwork from the 5:15 am gang. Wade will be available to fill out forms for the lunch crowd and Friday evening people. If you know that you will not be attending between Friday and Tuesday please contact me to set up a time to get this paperwork taken care of as soon as possible. I will be your main contact with any questions you may have about this billing sytem now and in the future. Please let me know if anything comes up.

Thanks in advance for your cooperation,

Jessica C.

jaclohessy@gmail.com

Ain’t she awesome?  Thanks Jess!

Also spread the word about our Tactical Strength Challenge we are hosting at our box November 19th!  10AM start time with a “get together” afterwards!

Monday’s WOD

Strength

Thrusters 5/3/3/2/2/1

METCON

In honor of Rich, Travis, Tara and Ryan who competed in the Battle of the Border at CF Charlotte this weekend.  Way to represent, guys!

For time:

5 sprints (from front door to top of hill at the road)

30 wall balls

30 box jumps (24/20)

4 sprints

25 wall balls

25 box jumps

3 sprints

20 wall balls

20 box jumps

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We are entering our third week!  The workouts are getting harder and the ladies are taking it head on with no excuses or complaining!  Keep up the hard work!  Coach Jess has been so creative with the programming.  No workout is the same!  We have picked up the running and we are noticing that you guys are getting faster and walking less.  In two weeks we had one participant lose 7.5 pounds already!  Please remember that we are here to help and DO use the box any time you want to do a wod!  It is a great way for you to see if you want to transition to CrossFit or just to mix it up.

We have already been asked about the next cycle of boot camps.  More info will be coming in the coming days.

For the month of November, bring a friend in.  If your friend signs up,  you will get half off your monthly due.

Strength-

Bench press 3/3/2/2/1/1

Metcon-

50 squats

400 meter run (speed limit sign)

5 rounds

3-2-1-GO!

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Our very own Victoria R. has been at CF Wilmington while she’s been away up there on business. Josh, their head programmer and lead man, commented on just how strong Vicky is and just how well she has represented us! Way to go, girl! Love it when we can send our members off to another box and they show just how strong we are at HITCF! You’re making us proud, girl!

Wednesday AM/ Friday PM WOD
Strength
Box Squat 3/3/2/2/1/1
METCON
AMRAP 15
1 Deadlift (225/155)
1 Bar facing burpee (and use the barbell to do a pushup)

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We received several ideas for the ladies t-shirts.  Dave W. came up with “HIT CrossFit: making people look better naked since 2008″.  What do you think?  Old kettlebell logo or new block logo on the front?  We want to make sure we get the shirt that our members want and are open for suggestions!

We are meeting at our house at 0600 sharp to head up to Charlotte for The Battle of the Border Saturday.  Either meet us to carpool or follow us if you want to!

Tuesday’s WOD

Push press – 3/3/2/2/1/1

METCON

With a barbell loaded with 135/95/65:

1st minute do 1 deadlift, 1 hang clean, 1 front squat, 1 push press and 1 back squat

2nd minute do 2 deadlifts, 2 hang cleans, 2 front squats, 2 push press, 2 back squats

3rd minute do 3, etc. for as long as possible.  Record last round completed.

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