To our 431 family;

Today has been one of the toughest days I have been faced with.  Closing our facility is something that I never fathomed would ever happen, yet here we are.

As I mentioned in the brief video on Instagram and Facebook, we are officially closed indefinitely.  The COVID-19 virus has created a fluid situation that not only changes from day to day but seems to change every hour.  Because of this, I have decided, with the rest of my coaching staff, that the smartest and most responsible decision is to close our doors… For now.  We don’t believe it is time to panic and we are not trying to spread fear within our close community but we believe it is our responsibility to be proactive rather than reactive and I hope you all feel this way too.  Putting the greater good ahead of your own is very difficult, yet in situations like this, I feel it is needed. We all have family and friends that we don’t want to put at risk.

Your continuing health and safety, as well as those important to you, is and always has been our number one priority and concern.

We will continue to do our research and will continue ongoing communication with each and every one of you on a day to day basis.

Moving forward, we will still be continuing our services.  As much as the physical location is an integral part of CrossFit 431, we also believe that our coaching and programming is just as important.  We want to make sure that during this time, you can remain as active as possible under correct leadership/coaching.

We will be posting daily AT-HOME WODs starting tomorrow that will include a brief video of the workout description and standards, and require very little (if any) equipment, and multiple types of modifications depending on your fitness level, the equipment you have, and the space you are working with.  Starting Wednesday, March 18^th, we will be running 3 classes a day (9am/12pm/5pm) via Facebook Live.  These will be a virtual-style fitness class that will be lead by me, in which you basically just follow along.  Lastly, we are offering a personalized program built specifically for your needs that will include a weekly consultation (Skype/Facetime) with one of our coaches to check up on progress, and nutrition.  Whatever option works for you, works for us!!!

Please be sure to stay updated on our website, Instagram and Facebook pages, and if you haven’t already, be sure to join our Members Page on Facebook (The Herd of 431 – This is where the Facebook Live sessions will be published).

Thanks for all of your patience and continuing support.  I consider all of you my extended family and we will get through this and support each other.

If you have ANY questions, comments or concerns, please don’t hesitate to call, email, or text, I would love to chat, my door is always open (figuratively speaking)

Thanks again,

-jeff

CROSSFIT

Strength

Back Squat 5×5 @ 75%

MetCon

For Time:

15 Back Squats (95/135 – From Ground)

200m Ski Erg

12 Back Squats (95/135 – From Ground)

200m Ski Erg

9 Back Squats (95/135 – From Ground)

200m Ski Erg

6 Back Squats (95/135 – From Ground)

200m Ski Erg

3 Back Squats (95/135 – From Ground)

200m Ski Erg

9am-12pm – Open Gym

9am – Plyometrics – Jumps/Explosive Movements – Coach Jeff

10am – Technique & Movement – Handstand/HSPU/Handstand Walk – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – High Hang Clean/Power Clean & Jerk/Front Squat – Coach Jeff

CROSSFIT

MetCon

i) EMOTM 16 Minutes of:

Min 1: 3 Rope Climbs

Min 2: 4 Front Squats (Athlete Choice)

Min 3: 10 CTB Pullups

Min 4: 4 Front Squats (Athlete Choice)

*Repeat 4 Times*

ii) 3 Rounds For Time of:

15 Burpee Box Overs (20/24″)

15 Power Snatches (75/115#)

To All 431 Members, Family & Friends;

We are all experiencing a heightened awareness of the COVID-19 virus, in which we all need to think of the realities of this pandemic worldwide, province wide, citywide, and most importantly within our 431 community.  As much as this is something we should ALL take notice of, it is ALSO something that we should be cautious not create an exaggerated panic.  It is a time for common sense as the government has advised.  It should also not stop our daily lives, and most certainly should not stop our respect to the precautions we should take for not only ourselves, but also for others.

That being said, the health and wellness of our team and our members is our primary concern during the COVID-19 outbreak.  To ensure the continued well-being of everyone, we want to ensure you that we have further heightened our high standard of cleanliness that you have always come to expect at your gym, but we need your help too.   To keep all safe, please:

– Make sure to wash your hands thoroughly before AND after your workout sessions.

– Use the sanitizing spray and towels to wipe down ALL equipment that you have used during your workout.

-Use the hand sanitizer station set up beside the change room whenever need be.

– As for high fives after workouts?  It is at your discretion, but perhaps elbow bumps are a thing for the future??

-Lastly, if you are sick, it’s not that we don’t love you, but please stay home until you are well.

We will continue to offer our services to everyone until notified otherwise.  It’s not just our members, it’s our parents, kids and friends that we want to protect.  At 431, it’s always a team effort.

If you have any further comments, concerns, or suggestions please email jeff@crossfit431.com

Thanks!

CrossFit 431 Staff

CROSSFIT

MetCon

“Lucky 13”

3 Rounds For Time of:

13 Pushups

13 Situps

13 Box Hops (20/24″)

13 KB Swings (1/1.5 Pood)

13 Push Press (Bar)

13 Walking Lunge Steps (Per Side)

13 Mountain Climbers (Per Side)

13 K2E

13 Pullups

13 Ring Dips

13 Air Squats

13 Back Extensions

13 Burpees