All of us have been exposed to running at one time or another and most Athlete’s have a strong opinion about running; you either love it or hate it. But did you know that there is a skill to running efficiently and effectively?

Join Coach Nate as he introduces our athletes to the POSE Running technique.

• Learn the details behind POSE as well as the drills and skills that can bring your running to the next level.
• Understand the reasons why Pose running is effective
• Begin the process of transforming your running form.

When: March 23, 2013 12P-2P
Who: All Athletes can benefit from this workshop introducing you to the POSE Running technique

Cost: $25 (Platinum members 50% off)
How: Register! 

Bring your own stopwatch if you can!

Also: Transition Triathalon will be on hand to provide demo shoes to try–mostly Newton and Merrell!

Sunday, March 3:  Pull Up Workshop

Register Today!

Date: Sunday, March 3
Time: 12pm – 2pm
Cost: $25 (Platinum members 50% off)

Workshops are open to all Members though space is limited. Don’t wait!

Sunday, February 3:  Pull Up Workshop

Are you on one of the CFI competitive Teams getting ready for the CAL Championships? Are you planning to compete in the CrossFit Open Series this March? You can bet that Pull Ups will be part of the programming.

If you can do at least 3 dead hang pull-ups but have yet to master kipping or butterfly pull-ups, this workshop is for you! By the end of this workshop, you WILL be able to knock out both Kipping and butterfly pull-ups, saving valuable time on WODs.

Please Note: You must be able to do at least 3 dead hang pull-ups to attend this Workshop.

Reserve Today!

Date: Sunday, February 3rd
Time: 12pm – 2pm
Cost: $25 (Platinum members 50% off)

Workshops are open to all Members though space is limited. Don’t wait!

Sunday, February 17:  Foundations

Are you new to CrossFit and want to be better prepared for our regular CrossFit classes?

Do you feel like you could use a refresher on the foundational movements of CrossFit?

If you answered YES to either, you need to attend the CFI Foundations Workshop this Sunday at 2p-4p.

We will be learning and practicing the nine foundational movements that are fundamental to most everything we do at CrossFit Impavidus.

What are the foundational movements?

• 1. Air Squat
• 2. Front Squat
• 3. Overhead Squat
• 4. Press
• 5. Push Press
• 6. Push Jerk
• 7. Deadlift
• 8. Sumo Deadlift High Pull
• 9. Medicine Ball Clean

Some of these movements may seem elementary to some that have been CrossFitting for years, but even so, there are probably a lot of positioning cues that you may be missing. Simple position fixes could be what you’re missing to hit that PR that you haven’t been able to hit.

This workshop is the second in a series of CrossFit Foundational Workshops we will be offering.  Each will include 3 of the 9 CrossFit Foundational Movements.  Technical mastery of these basic movements will enable you to lift heavier weight, more easily perform Olympic Lifts, and complete CrossFit WODs while minimizing injuries.  Skills covered in this session will be the Press Series!

• Date:  Sunday, February 17
• Time:  2pm – 4pm
• Cost:  $25 (Platinum members 50% off)
• Register!

Workshops are open to all Members though space is limited.  Don’t wait to reserve your space!

See What’s Coming In February!
We have a lot planned this year!  Mark your calendars for these events and changes.  Details coming soon or if you have any questions email us today!

Upcoming Events

Register for the DMV Teen Crossfit Competition Series

Saturday February 23, 2013 from 1:00 PM to 3:00 PM EST

We are excited to announce the start of the DMV Teen Crossfit Competition Series at CrossFit Impavidus. This competition series is designed with the young athlete in mind. A three event challenge based on the most common CrossFit exercises performed in a fun, creative, challenging and inclusive environment.

Other Announcements and Events

• Day-Care for morning classes begins (8:30am and 9:30am)
• Pull-Up Workshop, 2/3
• CAL Tournament, 2/16, all-day
• 8-week Nutrition Challenge, 2/16, details coming soon
• Foundations Workshop, 2/17, details coming soon
• Teen Competition, 2/23, register: Register for the DMV Teen Crossfit Competition Series
• CrossFit Open Registration Begins, WODs start in March

Are you on one of the CFI competitive Teams getting ready for the CAL Championships? Are you planning to compete in the CrossFit Open Series this March? You can bet that Pull Ups will be part of the programming.

If you can do at least 3 dead hang pull-ups but have yet to master kipping or butterfly pull-ups, this workshop is for you! By the end of this workshop, you WILL be able to knock out both Kipping and butterfly pull-ups, saving valuable time on WODs.

Please Note: You must be able to do at least 3 dead hang pull-ups to attend this Workshop.

Reserve Today!

Date: Sunday, February 3rd
Time: 12pm – 2pm
Cost: $25 (Platinum members 50% off)

Workshops are open to all Members though space is limited. Don’t wait!