A sneak peak into the upcoming CFSA Open Prep Series

 

Thanksgiving has come and gone.  If you are ready to take the holiday gains and turn them into Open gainz, look no further than the Open Prep Program of our Performance Series. Coach Dipo has been in the CFSA lab cooking up something good for the participants.

The Open Prep Series is going to be different than any other class you have had at CFSA.  We are not only going to go over past Open workouts, but analyzing your performance in prior Opens as well as proficiency on certain movements to get you ready.  

What can you expect from each class:

  • 10-15 minutes of individualized skills programming to help meet your goal(s) on an Open movement you are looking to be proficient in;
  • Barbell conditioning work to get you ready for moving Open weight & volume
  • Pre/Post metcon strategy and debrief
  • Practicing previous Open workouts
  • Pacing drills
  • Access to workout logging app to track all the gainz you will be making
  • … and more!

A sample training session might start with an individualized drill to attack a weakness, followed by a barbell conditioning EMOM to build stamina and a long Open metcon with detailed strategy. Alternatively, after hitting that weakness, you might be crushing an Open metcon followed by end-of-session strength work, to build strength endurance. The 10-week Open-Prep Series is designed to progressively build the very physical and mental skills that will spell success come February.

The Open Prep Series starts this coming Saturday December 2nd.  Classes will be Thursdays at 7:30 pm to 8:45 pm and Saturdays from 11:30 am to 12:45 pm for 10 weeks.  If you’re ready to  maximize your training and have your best Open yet, sign up here.  Don’t wait!

Say Hello to Soft Tissue Active Release and Stretching Services at CFSA!

Say goodbye to pain.

CFSA fam, we are excited to announce that we will be hosting Dr. Antonio Perez-Duran from Full Motion Life and Sport for complimentary monthly soft tissue work including active release, stretching and taping, right here at the gym!

Once a month and starting this Saturday Dec 2nd, Dr. Perez-Duran will visit us and set up his table of magical pain healing in the front desk area from 8:30 AM until 10:30 AM. During this time block, Dr. Perez-Duran will be providing a complimentary quick initial consultation and assessment, followed by Active Release Techniques treatment and stretching of soft tissue.  Dr. Perez-Duran will be spending an average of 15 minutes per athlete depending on the complexity of each individual case. Consultations are provided on a first come first served basis.

Dr. Antonio Perez-Duran is a sports chiropractor at Full Motion Life and Sport in Arlington, VA.  He is a graduate from Boston College and New York Chiropractic College, who is a Full-Body Certified Active Release Techniques (ART) practitioner.  He is also certified in RockTape Fascial Movement Taping and FMS functional movement screens.  Active Release Techniques helps restore damaged tissue to a healthy state, increase blood flow, encourage muscle and tissue healing and provides instant relief.

Catch Dr. Perez-Duran this Saturday Dec 2nd at 8:30 AM and let him help you achieve pain-free optimum performance!

Available only to members of CrossFit South Arlington

New Open Gym Schedule!

Your new Open Gym schedule is here.

You asked and we listened. Starting today, CrossFit South Arlington will offer the following time slots as Open Gym:

  • Tue/Thu: 6-7am
  • Mon-Fri: 12-1pm (all five days)
  • Tue/Wed: 4:30-5:30pm
  • Friday4:30-6:30pm
  • Sunday10:30-11:30am

One of CrossFit’s pillars is constant variation. Our programming at CrossFit South Arlington reflects this pillar and aims at maximizing athletes’ general physical fitness. However, we know that all athletes have unique goals that drive them to put in extra work. Open Gym is intended to provide athletes an independent skill/strength time block above and beyond their L100/L200 classes. Because a coach is not directly managing athletes during open gym, only skill work and weight/ power lifting are allowed. This is a safety issue, first and foremost.

Open Gym Rules:

  • Basic gym etiquette still applies. Wipe down and put all your own equipment away.
  • Only skill and weight/power lifting work allowed*
  • This is for members only. You cannot bring friends and family along to work out with you.
  • Open Gym is not a coached session. A coach will be on premises, but no class will be led, nor will the coach provide you with a training plan / suggestions. If you have a question for the coach that takes less than 10 seconds to answer, feel free to ask it. Otherwise, please respect the coach’s time. (Need more help? Consider 1:1 coaching!)
  • Whenever Open Gym is offered at the same time as another class, the scheduled class will be given first use of the equipment, music, and clock.
  • The on-duty coach reserves the right to change or stop athletes’ activities at any time.
  • Members must have a Silver, Onyx or Gold membership in order to get access to Open Gym hours.

* Exception made for members of the CrossFit South Arlington Competition Team

See the full class schedule here.

Interested in reading more about the programming philosophy at CFSA? See here and here!