Taco Night & Game Night

Save the Date!! Friday, August 23rd

It is the CFEC Good Times, Good Tacos, Good Games Friday Night EXTRAVAGANZA!!

Tacos!! Games!! Trash Talkin'!! Probably a few shameless feats of strength and acts of pure bravery/stupidity!!

Either way, this is NOT an event you'll want to miss!!

The Tacos are going to be potluck style by sign-up sheet. There will be a sign-up sheet in the gym this week to show what is being brought to the Taco Fiesta. That way we do not end up with 13 pounds of Queso and no one brought Salsa…

We also will have multiple games running to use that taco fuel. Spikeball, Bag-Toss, Nutmeg, Bocci Ball, and more. Feel Free to bring any games you enjoy to the party too.

Friday, August 23rd immediately following the 5:30pm class.

Fittest of the Upstate

Fittest of the Upstate is ALMOST HERE!!

Big shout out to all of our athletes that qualified:

Elite Male:
Steven Christofides
Colin Leonard
Rohit Karamchandani

Elite Female:
Alison Stall
Jackie Dillon
Madeline Helms

Male Masters:
Dan Stall
Brian Cheek
Chase Reeves
Kenny Collins

Female Masters:
Jenna Wilson
Kate McCrary Reeves

...and that's not even including all the kids we have competing that Friday!

Friday
5:00 Kids division

Saturday
8:00 Masters Women Workout 1
9:05 Masters Men Workout 1
10:10 Masters Women Workout 2&3
11:30 Masters Men Workout 2&3
1:00 Masters Championships
1:30 Masters Podiums
2:00 Elite Women Workout 1
3:05 Elite Men Workout 1
4:10 Elite Women Workout 2&3
5:30 Elite Men Workout 2&3
7:00 Elite Championships
7:30 Elite Podiums



We will not have class Saturday, August 10th, so be sure and throw on your best CFEC shirt and come scream for our athletes!!

New KidFit Date & Time

KidFit will return to a new day and time on Wednesday, August 28th, which will also be our FREE TRIAL DAY for any kids interested in giving KidFit a try!

The new schedule will be as follows:

KidFit (5-7 year olds) Wednesdays from 4:00pm - 4:45pm
KidFit (8 years old and up) Wednesdays from 4:30pm - 5:30pm

We are splitting the age groups into two sessions to give your kids more one-on-one coaching. This will allow us to change the workouts and skills based off of age between the older and younger classes.

Colin’s Strength and Conditioning Class for Teens will now workout with the Adults on Monday, Tuesday, and Thursday at the 4:30pm class. The age limit is 12 years old or older for adult class.

KidFit classes are $35 a month and are due at the beginning of every month
12 y/o and up are $50 a month and are due at the beginning of every month

For more info or to get signed up today, contact us at
info@crossfitelectriccity.com or send us a DM on any social media platform

Zen Tubing - CFEC Field Trip

July 21st - Zen Tubing in Asheville

Meet at the gym at 7:45am to leave by 8am

Arrive in Asheville at Zen Tubing by 10am (takes about an hour from arrival to actually get on the river)

$20 a person to tube (if we have more than 15 people the cost decreases to $15/person, and we always have more than 15 people)

$5 for a cooler tube

$5 to go down the river a second time (we only do a second trip down if the river is fast, right now its 2.5-3 hours, so probably just one trip down) - BRING CASH*****

Make sure you bring some sort of shoe (water shoes, old tennis shoes, etc. they wont let you tube without something on your feet)

Bring snacks, drinks, coolers (they do NOT allow glass)

Tacos afterwards so bring a change of clothes, towel etc…

Sign-up Sheet on the on the whiteboards at the gym. A group text will be put together in to send out any additional information, so be on the lookout for that as well.

Barbells & Beer 2019 Info

Heat Schedule:

Click the Hyperlink above to for Barbells & Beer Heat Schedule

Movement Standards:

2019 Barbells & Beer Movement Standards:

 Deadlift:

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

*You are not allowed to perform a Power Clean for your last Deadlift Rep and first Hang Clean Rep combined, they must be two separate movements. I.E. You must complete final Deadlift before starting Hang Cleans. Failure to do so will result in a No Rep.

 

Hang Clean:

A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from the hang and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar.

 *If the bar drops during Hang Cleans, you must first deadlift, pause, and then perform Hang Clean. (restart from a hang position)

 

Shoulders to Overhead:

A strict press, push press, push jerk, or split jerk may be used as long as the bar starts at the shoulders in a front rack position. At the top, the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

 *If you have completed all of your hang cleans, you may power clean the bar to the front rack position to work on shoulders to overhead.