With August upon us we are seeing a slight – but not alarming – rise in COVID cases province wide which suggests to us that it is too early yet for us to start increasing class sizes or relaxing safety measures.  Thank you for your patience and cooperation in helping us implement the necessary measures so that we can continue to train safely!

Tuesday & Thursday Schedule Changes
The Touch will be moving the 6:30am class to 6:00am so that he can offer 7:00am Open Gyms on Tuesday & Thursday mornings.

We’ve been seeing great attendance in all other times slots so all other Group Classes, Open Gyms and Athletics classes will continue on the current schedule.

Long Weekend
We will be using a long weekend schedule this weekend.  Classes with fewer than 3 registered attendees will be cancelled, an 8-hour cancellation will be in effect.

Reservations & Cancellations
Though we currently can access only 6 pull up stations, we can generally fit 7-10 members in the gym with appropriate social distancing depending on the workout.  The wait list is simply the tool that allows us to determine who gets a pull up station.  If you are on the wait list we will email you the night before to confirm your attendance in class.  It is common for members to cancel so if you are on the wait list for classes or open gym please plan to attend class or else cancel your reservation.  Please also be careful when registering that you register for the correct class.  If you register but do not attend you have blocked another member from attending.  As a result we will move you to the wait list for other upcoming classes for the next 7 days to give other members access.  Alternatively, you can contribute a $100 donation to Radar’s gym window fund and receive immediate forgiveness.

Family Game Day
Saturday’s 2pm.  Sprite’s first Family Game Day was a great success.  Hosted outside in the park 2pm each Saturday (except August 8th) this is an all-ages event for Empower members and their family.  $10 per family.

Original Strength
Today Mom is doing her online Original Strength certification becoming the 5th Empower member to do so.  In addition to personal training HeeHee is also offering an Original Strength session free to Empower members via Zoom Saturday mornings 9:15-9:45am.  We will try streaming it on the big screen in the gym for Open Gym attendees who wish to follow along.

Thank You
While writing this blog post I received a phone call during which I learned of 5 Lower Mainland CrossFit gyms that were forced to close permanently due to COVID.   In contrast, yesterday I received notice that we have received funds from the CrossFit Support Your Local Box Open competition held a few months ago.  As the donations were anonymous, we do not know who contributed but we want to say thank you.  We are very grateful for all the support we have received from members through these very difficult times.  It has not been an easy time and our struggles are far from over but we are very happy to still be in operation and able to serve you!

July Bests
Along with great attendance we’ve seen great results!  It is good to see our personal best board filling up.  We had a rocky start to 2020 but you’re not just hanging in there anymore, now you’re once again starting to make forward progress!

We still have quite a few burpees owing on the board.  Please check to make sure it is not you.  Unpaid burpees double August first.  Get them done or make a donation to Radar’s gym window fund ($10/25 burpees) to clear your name.

Friday WOD
Equipment: Barbell or alternative

Warm Up: SLIPS
1 min Scap Rock
1 min Scap Rotations/Retractions
1 min OS Push Up
1 min OS Full Body Rock

2 Rounds
1 min Hanging L-Sit Hold
1 min L-Sit Raises on Floor

In 4 mins:
Max Crow Pose
Max Head Stand
Max Handstand

1 min Centre
1 min Left
1 min Right
1 min Table Pose

4 mins Scales

Shoulder Press

10 Rounds:
1 min Max Shoulder Press
2 mins Rest

Score = Total Reps

Cool Down
Shoulder series