A few new classes if you haven’t noticed.

A new Doce Pares Eskrima (sticks) class after the Sunday WOD, at 10:30. Eric Underwood teaches that class in addition to the Wednesday night @ 7:30pm sticks class

Advanced Classes: Please note that the Sunday night advanced class is AT 5:30PM, NOT 6:30PM. I made that change one time, to accommodate the rowing seminar, and I’ll never do it again, it has caused any number of issues. Sunday advanced WODs will always be 5:30pm. Monday advanced will be 6:30pm. Please keep in mind that you need to get approval from Katrine or Steve prior to attending the advanced classes.

There are now stickers at the base of each bumper plate stack at the far end of the gym.  Those stickers correspond to the weight of the plate that should be put on that stack, i.e. “45″ means put 45-lb plates on that stack.  Please take a moment to notice what weight should be on what stack rather than just putting the plates on whatever stack is nearest.

Just FYI, we’re also going to be getting a bunch more 10 & 15 pound weights, and we’re thinking we may color code those so it will be easier to tell which is which.

We’ve been hard at work updating the gym as we can, but find that we could do things a lot faster if we had a few extra pairs of hands. So, we thought we’d have another gym work day this Saturday, 10/9. If you’re not busy and would like to come by the gym to lend a hand for a couple hours it would be most welcome. We’ll be working 9am-5pm, and I will ply you with delicious non-paleo food items if you choose to attend. Please do RSVP to steve@crossfitdenver.com if you can come by, so I can figure out what projects we can do. Thanks in advance to anyone who can lend a hand!!

Happy hour at Cheeky Monk this Friday at 6:30pm!  Cheeky Monk is on Colfax on Capital Hill — Colfax & Pennsylvania, here Its great Belgian beer, and their food is pretty great too.  Hope to see you there!

If you would like to do the gorilla run on October 30th, you can register at http://www.denvergorillarun.com/registration.html

We’ve got tons of buffalo available for purchase! Please see Steve to buy some. We have ground buffalo for $5/pound, chuck roast for $7/pound, various other roasts for $8/pound, and steaks for $10/pound. Act now to get the best cuts.

We have been putting the finishing touches on a new tracking organizer for your use.  They are handbooks which will allow you to track your metrics, daily performance, nutrition, and more.  It will also contain a lot of great-to-have information for when you’re on the road and can’t get to the gym or website.  There’s a prototype in the office, and they should be available for purchase by Thursday, 10/7.  Purchase price will be $20.  Once you’ve bought it you should be able to keep it for years.  We’ll put out updates to the book periodically in the gym so you’ll always be up to date.

Huge thanks to Katrine for all her work on this.

We’re going to be having a 30-day nutrition challenge, starting Monday, Oct 18.  That will get the challenge done just before Thanksgiving week.

This will be a little different that the “paleo challenge” we’ve had in the past.  We were thinking that its a bit limiting to only allow paleo as part of the nutrition challenge, so we thought we’d open it up to the Zone as well, and in fact if you feel like your nutrition program is better, enter the challenge and see how you do.  The way we’re going to work it is this:

$20 contribution to the pot

1st Place:  1 month free total + 25% of pot
2nd Place: 50% off 1 month training + 15% of pot
3rd Place:  10% of pot

The other half of the pot will go towards a party at the end of the challenge (Nov. 19) where we will judge the winners.

Winners will be judged by the participants in the challenge.  Everyone gets one vote and can vote for anyone except themselves.

You will be judged on whatever you want to bring to the table.  That can be before and after metrics, weight, pictures, bod pod measurement, or whatever else you’d like to present.  I would suggest doing at least two before and after metrics, and having your before and after picture taken.  A trainer needs to certify all your metrics, weight, etc. and if you do a bod pod measurement we just need to see the paperwork.  I (Steve) will be available to take pictures whenever you’d like (these photos will be shared with challenge participants, but no one else).  So you will create a log of your accomplishments during the challenge and everyone will view that log at the party.  We’ll vote once everyone has had a chance to view the logs.

We will have a kickoff meeting for the challenge on Oct. 13

Judging party will be on Nov. 19 at 6:30pm and the whole gym is invited.

Remember! Anytime you refer a new member to us, both you and the new member get 50% off your normal monthly rate the next month! Bring us in two people a month and you train for free!