There’s a CrossFit new class schedule as of December 2, 2024. The afternoon classes during the week have been arranged to give members arriving after work a bit more time and flexibility.
Category: News
News and updates from Fern Creek CrossFit staff and gym community.
As a reminder our members can view workouts, log results, interact with our gym community and manage their class reservations all in StreamFit (for iPhone here and for Android here).
CLASS SCHEDULE (landing screen)
You can see what time classes are scheduled, who is coaching the class and how many people have already registered.
CLASS VIEW
The class details screen is where you will find all your workout information for that class. Use the actions button to enter results, compare history or show a full view of that section.
This is the results entry screen. You can make results private so your scores do not
show up on the leaderboard for anyone but you, leave notes about the workout and choose
whether it was Rx or Scaled.
The attendance screen will allow you to see who is registered in the class as an athlete, who is on the waitlist and who is coaching the class. You can check yourself in by touching the gray button with 3 dots.
The leaderboard will show all sections of the workout and is organized from top to bottom. You can toggle Rx/Scaled to see those groupings. You can also leave a “like” by touching the shaka icon or touch any athlete to leave your own comment. If you touch your own image, you can quickly edit your score if needed.
The calculator has three different sections. Weight allows you to see multiple percent weights at once. Barbell will let you quickly add up your barbell weight. Time will allow you to record start/end times for multiple rounds, giving you total, average, fastest and slowest times.
StreamFit Video Tutorial
Are you ready to take your Olympic lifting to the next level? Get ready for our upcoming cycle, LIFT-OFF, starting on March 27th! We’re taking a 1-week break to gear up for this 9-week program, which will focus on heavier lifts like the Snatch and Clean.
Our goal for this cycle is to help you replicate good quality lifts, rep after rep. To achieve this, we will be lifting three days a week and incorporating other exercises like Jerks, Front Squats, and Deadlifts into our routine. We’ve separated the Jerk from the Clean to allow for better focus on one movement at a time.
Every day we perform a Snatch or Clean, we will go through the Burgener Warm-Up. This warm-up is a great way to ensure proper technique and get your body ready for the heavier lifts to come. We’ll start everyone off with a PVC pipe and progress to an empty barbell once athletes are comfortable.
It’s important to note that if you want to see improvements in these lifts, incorporating the Burgener Warm-Up every Olympic strength day is essential. By the end of this cycle, we want our athletes to be doing these lifts in their sleep!
So, are you ready to take your lifting to new heights? Join us for LIFT-OFF starting on March 27th and see the progress you can make in just 9 weeks. We can’t wait to see what you’re capable of!
Dear Fern Creek CrossFit members,
Firstly, we’re delighted to report that our community is growing organically, and we’re thrilled to welcome new members who share our passion for fitness, inclusivity, and respect.
As a community, we have seen firsthand the transformative power of fitness and the impact that it can have on our lives. But, we also know that the power of the community can never be underestimated. Together, we have supported each other through challenges, cheered each other on through victories, and lifted each other up in times of need.
We’re proud to say that our prices remain as low as possible, and we’re continually evaluating trends in the CrossFit community to ensure that we provide you with the best possible experience. It’s worth noting that the prices for local CrossFit gyms are 20-30% higher than our price. Also, we’re currently experiencing an 10-15% higher cost for almost all expenses, but we’re committed to keeping our prices low while maintaining the high standard of service that you’ve come to expect from us.
At Fern Creek CrossFit, we place a high value on our core values of respect, integrity, and inclusivity. We’re committed to demonstrating these values every day, and we believe that it’s our duty to provide you with a welcoming and safe environment that fosters positivity and encourages growth.
We understand that your investment in our community is important, and we’re continually striving to ensure that you recognize a return on that investment. Whether you’re a seasoned athlete or new to CrossFit, we’re here to support you, challenge you, and help you achieve your fitness goals.
Additionally, we recognize that we are always uncertain of what lies ahead, as we have witnessed in past years. However, we believe that by staying committed to our core values and remaining focused on building a supportive and inclusive community, we can weather any storm and emerge stronger together.
We’re proud to have a team of exceptional coaches who are committed to your success, and we’re continually training new staff to ensure that we maintain a high standard of coaching and leadership.
Finally, we remain committed to building a community that prioritizes relationships over head count. Our members are at the heart of everything we do, and we’re here to support each other, encourage each other, and celebrate each other’s achievements.
Thank you for being a part of our community, and we look forward to continuing to grow and thrive together.
– FCCF Coaching Staff
Contrary to the the title of this post, we are not discussing what you may think, instead we would like to introduce you to a new way of thinking when attacking your daily workouts.
This is our newly defined 3 tier workout levels. It is a simple system you can use to consistently “modify” workouts for how you feel that day. We are not looking to water-down workouts, but instead provide you daily options when it comes to loading, technical skills, and endurance.
The idea is to create simplicity and provide readily available levels/options that everyone can reliably go back to each class. Athletes may choose to move between the tiers as desired. We will create a stimulus for each workout while allowing everyone to do the workouts together, in the same class, as close to possible to the original stimulus.
We would encourage you to complete the workout as written in each tier, but also understand there may be additional needs to further modify the movements, loading, or repetitions in the chosen tier to accommodate other needs or concerns. Your Coach can assist you when the need arises to further modify one of the tier options.
Does this mean RX and Scale are going away? Not necessarily. First, our workout tracking software, SugarWod, does not support the multi tier system as cleanly as we would like. For tracking and historical data, only the Freedom track should be marked “RX” in SugarWod. For the time being, the other two tiers, Independence and Liberty, should still be marked as scaled.
There is a HUGE push in the community to change the way we look at RX versus scaled. As CrossFit continues to grow and age, we are seeing a shift in the general population of athletes. There are now more variables in the community and the method of tracking needs to improve to support the community. We all know various flaws in the RX versus scaled methodology. What we do not know is how to appropriately change it. Several options are being tested daily in CrossFit gyms across the world, we even saw some changes in the 2021 Open.
With the help and assistance of our Mayhem Affiliation, this is a start. Athletes will be able to see the additional tiers in SugarWod by clicking on the “Workout prep notes” link at the bottom of the workout description.
Freedom:
This tier is your typical “Rx’d” version of the workout. This is a great option for athletes who want to train all the typical skills we see in CrossFit and some of the heavier loads from time to time. The athletes that do this tier may want to train for the Open and/or other competitions.
Independence:
This option is tailored for the “Everyday Athletes” who want to lift and hit the metcon as close to Rx’d as possible, but without the full magnitude of load and skill. This is an excellent, consistent scale for Masters 45+ who want a consistent tier they can come to each workout.
Liberty:
This option will be our very basic workout for athletes just starting off or simply those that want to get a good sweat in. The focus will be on scaling movements, load, and/or equipment to make workouts as clean-cut as possible for athletes who just want to move without heavier loads and complex/skilled movements.
Example Scaling: “Amanda”
Freedom:
9-7-5
Squat Snatch (135/95)
Ring Muscle Ups
Independence:
9-7-5
Power Snatch (115/80)
Burpee Chest to Bar Pull-ups
Liberty:
18-14-10
Alternating Dumbbell Snatch (35/25)
9-7-5
Burpee Jumping Pull Up
You may have noticed the new décor going up on the wall. Our very own, very talented Coach Meg has been working diligently to create, “What is CrossFit?”
As potential new members visit us we often look for visual ways to explain CrossFit. Sometimes a class is going on, other times Coach’s can be creative with their wording but often times new members may be overwhelmed with our technical jargon.
To help explain, “What is CrossFit?” we commissioned Coach Meg to come up with an idea that would communicate not only “What is CrossFit?” but, would show the journey of what we believe.
Coach Meg has spent countless hours crafting this mural, and for that we are so very THANKFUL!
Coach Meg’s creativity is second to none. Her desire for perfection was sometimes overwhelming, but that is just who Coach Meg is.
Coach Meg captured working intently on her creation.
So “What is CrossFit?”
Allow us to take you on a journey, “What is CrossFit?”, well you take constantly varied, functional movements, performed at high intensity while focusing on Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting, and Sport in that order, to develop neurological skills, balance, coordination, accuracy, agility, physical fitness, strength, flexibility, and endurance through short and intense WODS,. And remember to eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. Avoid processed food. Practice and train major lifts, master skills of gymnastics, and bike, run, and swim. But most importantly SUPPORT ONE ANOTHER!
Again, we are so thankful for Coach Meg and her awesome work!