Issue 12 Aug 2014

IN THIS ISSUE
!!!!!!
Upcoming Competitions
Featured Class
CFF Kids Camp
Coach of the Month
Strongman & Mobility info
Important Reminders





CFF Kids camp was a success!
Thanks to all the kids for a fun
4 weeks! Classes begin again in
September. 1 hour sessions will
be on Thursdays from 4:30-5:30.
Contact Melissa, Carrie &/or
Annette for details!

Join us at 8am on August 16th
to honor 31 Heroes
Fun partner WOD, followed by a potluck
(WOD can be scaled)
Be sure to register on-line
to make a donation & get a cool shirt!
Team Crossfit Forward
www.31heroes.com







Crossfit Forward Teens Class
""""""""""""
Beginning after Labor Day, teens will return
to their regular schedule. Teens class is
offered MWF from 2:45-3:30. Contact
Lindsay for more information.
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Congrats to ALL of our awesome Superfit
Lorton competitors!
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Please note Mobility Class will meet on
Saturdays, Aug. 2, 16, & 30
at 9:15 & 10:15
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Crossfit Strongman WODs will be posted
weekly on Facebook & on the Barbell side
for those who want to incorporate them.
Please ask Coach Rob Chedester if you'd like
to meet during open gym for a training
session. He will also post additiinal days &
times on the FB page.
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Upcoming Competitions
Team Superfit Richmond-Aug 23
Registration is still open!!!!
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The gym will be closed on Saturday, August
23rd. Come down to Richmond & support
our Forward competitors!
Cf RVA, 900 W. Leigh St.
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Farewell to Coach Patrick! Best of luck in
dental school & be sure to come back & visit
us when you're home!












Coach Chanelle
1. How long have you been crossfitting? When did you join CFF? How have you changed as a Crossfitter since joining Forward? I've been
doing Crossfit for over 6 years. I joined CF Forward in January 2013 after moving to Fredericksburg. I didn't even unpack a box before
showing up for a WOD!
2. Share with us your athletic/professional background. How do they relate to the gym? I've always been involved in sports throughout my
youth and in to college such as swimming, softball, weightlifting, surfing, and volleyball. So CF was an easy fit for me; my multi-sport
background made learning body placement/positioning easy. I was able to take coaching feedback well because I was used to being
critiqued.
3. Why did you decide to become a coach? What do you like best about coaching? I decided to get my Level 1 last year with encouragement
from Jennings, Lindsay and Kent. I truly enjoy watching and hearing about the mental and physical transformations our members go
through!
4. What is your favorite benchmark WOD/lift/skill? Least favorite? Why? My favorites: Annie/Snatch/Butterfly Pull-ups. Annie makes my
Abs hurt afterwards, which is a good thing! Snatch because of the technical difficulty of the lift, it challenges me. And Butterfly Pull-ups
because I finally feel that Ive mastered them! Least favorites: Diane/Back Squats/Handstand walks. Diane because my lower back always
hurts after multiple deadlift reps, no matter how much I work on it. Back Squats because I squat with my Quads not my Hamstrings; a
weak point that Im currently working on. And Handstand walks because I have no balance upside down. Picture a two person wheel-
barrow race, except the person holding the feet is missing.thats what my Handstand walk looks like!
5. Share with us your diet choices. What's your biggest food weakness? Right now, I'm doing a 30 day Paleo Challenge because my diet has
slipped. I'm really craving some junk food. Who's got a chocolate chip cookie?!
6. What do you like to do for fun outside the gym? I enjoying spending time with my husband and friends. Going to concerts, the beach,
hiking. I'm always up for anything!
7. Share with us your feelings on competing in CF competitions. I personally like team competitions versus individual competitions. You
are able to utilize the strengths of each team member and strategize to win the event. Also, its just a lot more fun to have a friend beside
you while youre going through the workouts!
8. If you were stranded on a desert island, what one piece of gym equipment couldn't you live without?
I would choose a kettle bell, there are tons of different movements for it, and it travels well. A kettle bell can break open a coconut, be an
anchor for a makeshift raft, and hold you at the bottom of the ocean to collect mussels/oysters/clams to eat. What? Did I put too much
thought into it?!

Featured Class of the Month: The 9:30
Nominate YOUR class next month by sending a picture & a paragraph (or more) to Carrie at bmski@att.net
There are kids in cars in the parking lot playing on iPhones. The sound of 80's old school rap can practically be
heard from Route 3. There are even more kids camped out in various corners of the gym with Kindles & coloring
books. Diaper bags, purses, gym bags, & a few dozen cartons of farm fresh eggs line the wall just inside the door.
The ladies, & the few brave men who join them (most of whom are in law enforcement & are very confident in
their manhood!), are in the house. They are chatting about how little sleep they got, the most recent family
issues & comparing various sore muscles while doing PVC pass-throughs. They are a well-dressed crew, proud to
display their cute figures in the latest LuLu fashions or to sport a tank with the latest Crossfit catch phrase. The
chatting is then rudely interrupted by a coach who would like to get his or her class started. "Go take a lap!"
There's a collective groan & they're heading up the hill. Bust out all of the 10 lb. bumpers, & make sure you've
peed, because the 9:30 class has just begun........
This class is probably the closest resemblance to what a class in Lindsay's garage looked like. It is one of
Forward's most popular classes and consists of men and women who want to be healthy, fit, and have a good
time doing it! They are realistic about the fact that they will never make it to the Games (most don't care to
compete at all), but don't let that fool you! They are a hard-working, competitive group who supports each other
& truly cares about improving every day. They have spent countless hours working on good form & achieving
personal goals. Ever seen this class do pull-ups? Not your average bunch of soccer moms! They can often be
found after class doing accessory or Strongman work, as well.
What makes this class truly special, though, is the genuine support these folks show each other. These athletes
know each other's strengths & weaknesses. Let's face it, Crossfit is hard, but there's power in numbers. Newbies
to this class can attest to the fact that they've never had to finish a lap alone. These guys stay to cheer for, and
even do more reps with, the last to finish. They take a quick second out of their own sweaty, breathless workout
to yell out a "you've got this" or "come on, let's go"! They believe in each other and encourage each other to push
harder, go heavier & come back for more.
Did you know that, during the Open, members of this class showed up to cheer for those who particpated even
though they weren't? That the entire class rallied around one 9:30 athlete who re-did 14.5, literally willing his
every rep & celebrating his 3 minute PR as if it was their own? That the 9:30 ladies gathered on a Sunday
morning to support a few teen girls as they attempted 14.5.? They took pictures, encouraged every rep & cried
when the girls finished.......because they KNOW the priceless value of empowering young women to believe in
themselves. They appreciate the sense of accomplishment one feels when the WOD is over & they want that for
their kids.
The 9:30 class always wraps up with a thorough wipe down of equipmemt, a quick check of who's coming
tomorrow, & a, "Who's up for Starbucks?" As the 9:30 class spills back into Forward's parking lot, they brace for
a long night shift at work, the unexpected challenges of parenthood, & whatever other challenges life
poses......all with the confidence to tackle it with the same determination and positivity they display in the gym.
Why? Because they know that, the next day, they'll grab that PVC pipe & do it all again........together!