Monday – Classes, Schedule, Equipment, and More….

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Hey folks.  Thanks again to all of who came and checked out the new place on Saturday.  We couldn’t have thrown all this together without a substantial amount of support and encouragement from all of you. So really from the bottom of our hearts, thanks.

Alright as most of you know, normal classes are beginning today.  I want to quickly talk about the class differences, makeup, and schedule.  We will be running three distinct classes during the week.

The first is the Conditioning Class.  These classes will begin at 6am, 8am, 4pm and 6pm on weekdays and at 9am on Saturday.  The classes will begin with a short warm-up, lift or skill, followed by a short metabolic workout (similar to what a lot of you are use to from CrossFit).  The classes will either take a barbell or kettlebell orientation.

The next class will be the Open Gym hours.  These Classes will run at 7am, 9am, and 5pm on weekdays and at 10am on Saturday.  These hours are for members to work on individual skills and problem areas – or to work on individual programs (if you are interested in an individualized program, send me an email sean@capcitystrength.com).  For the open class, please follow the normal warm-up and inform the trainer what you plan on doing for the hour, then you are on your own.  The trainer is there to answer any questions you might have.  Please do your best to keep within the hour time-frame.  If your workout looks to be running a bit long, please check in with the coach to make sure it will not interfere with the next class.

Kyle

The last class type will be the Barbell Club.  This class runs on weekdays at 7pm and Saturday at 11am and is specifically set aside for people to work on individual lifting programs.  This is not an open gym hour.  100% of the trainers attention should be focused on the technical aspects of the Olympic lifts.  If you are interested in joining this class, the only prerequisite is (3) 1-hour private training sessions to cover the finer side of the snatch, the clean, and the Jerk.  (please email me with any questions).

If you have any questions or comments about any of this please let me know.  I want every to feel free to voice their feelings on anything.  Your feedback is the best possible way for us to make sure you are getting the most of your efforts.

Next on the agenda is possible schedule change.  There is talk about shifting the afternoon schedule back 30 mins (conditioning @ 4:30pm, open gym @ 5:30pm, ect).  If this is more convenient for the majority of you let us know and we will make the shift.

Also, if you were here Saturday, you will have noticed that we are still touching up a few things around the gym.  The large wall dividing the gym floor should be coming down in the next day or two.  It will hopefully be done quickly and not be too much of an inconvenience.  Also, the bathrooms are having a few issues with leaking water and the sinks. This too should be resolved this week, please use the two far bathrooms for the time being.  Lastly, some of our equipment is going to take a little longer than we wished to arrive, most notable the pullup/squat rig may take a week or two to arrive.  It is coming though, it just has to be made.  I’ll keep everyone updated on this as I know more.

Oh yea, I would also like to run a Q&A on a regular basis, so if anyone has any questions or read anything interesting on the internet machine that they want to know more about (training, diet, Trevor’s home address), e-mail me.  Chances are if you have a question about something, so does someone else.

 

I think that is about it for today.  Please feel free to contact me with any questions or comments you have.  Let’s get this ball rolling.

Thanks!

Sean

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