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 first 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 first session include the Squat, Front Squat and Deadlift.

• Date:  Sunday, January 13th
• 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!

January Workshops

Olympic Lifting Workshop:  Both the snatch and the clean & jerk bring speed, power, coordination, and balance to your overall training while increasing explosive strength and explosive output. These lifts are an integral part of the CrossFit program.  Starting with the basics, you will be guided through the movements with technique work and repetition. Emphasis will be on better movement, not weight.

• Date:  Sunday, January 6th
• Time:  12pm – 2pm
• Cost:  $25 (Platinum members 50% off)

Foundations Workshop:   The first in a series of CrossFit FoundationalWorkshops.  Each workshop 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 first session include the Squat, Front Squat and Deadlift.

• Date:  Sunday, January 13th
• Time:  2pm – 4pm
• Cost:  $25 (Platinum members 50% off)

Workshops are open to all Members though space is limited.  Don’t wait to reserve your space!  To register for one or both of these Workshops click on the link above!

We have two exciting Workshops planned for December.  Jerry (Owner/Coach) will lead a Gymnastics workshop on Sunday, 12/9 from noon-3pm.  If Strength is more your thing, then consider the Strength Workshop led by Coach Nick on Saturday, 12/15 from noon-4pm.  If you ask us, both will be great and if your intimidated by one or the other than that’s the one you should attend!  See details below.

Gymnastics Workshop
Date:  Sunday, December 9th
Time:  12pm – 3pm
Cost:  $25

Strength Workshop
Date:  Saturday, December 15th
Time:  12pm – 4pm
Cost:  $25

Workshops are open to Members Only and space is limited.  Don’t wait to reserve your space!  To register for one or both of these Workshops click on the link below!

Impavidus means being fearless and unafraid.

Being fit and able to protect yourself is an important part of our CrossFit Impavidus approach.

So this Sunday, Sept 23rd we are lending our space to Krav Maga of Loudoun so they can hold a special Women’s Only Introduction to Self-Defense Workshop at 1030A. Course Fee: $30.00

Women’s Only Introduction to Self-Defense
Sunday September 23rd, 2012
Course Fee: $30.00

• detect threats before they happen
• simple, street-effective techniques

Honor the 31.  Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes-past, present, and future.

 
CFI will host this WOD event on Saturday, August 4th at 10:00am for all registered Athletes.  This partner WOD is 31 minutes long and involves thrusters, rope climbs and box jumps.  Please click on the link below to register, donate on behalf of our gym and find out more about this special WOD event.

31 Heroes Registration

The video below was taken at last year’s 31 Heroes event at CFI.  It was created by Jordan Haran (the son of Co-Owner Jerry Haran).  As you can see the Athletes did not let a little rain get in their way.  Get inspired and register today!