Big Things Coming in October!

We've waited all summer for the cooler weather and workouts, and it's finally here! We've got some awesome things coming up in October.

Casino Night 2023

Casino Night is going down in less than 3 weeks! October 14th at the No'Alan on Jacksonville Alexandria Highway. This is such a fun night to get dressed up (or not) and come hangout with some of your favorite people outside of the gym. Here's the details.

When: October 14th - 6:00pm to 9:00pm

Where: The No'Alan - 187 Angel Lake Rd, Weaver, AL 36277

What to Wear: Think Casino. Come in a Tuxedo or come in Pajamas. It's up to you! Personally, I will be wearing a button up, bow tie, and dress pants. Just come have fun

Price: $150 (for a couple) - use code "alone" if you are coming by yourself ($80)

Food: Yes, we will be catering food. Think charcuterie finger foods but way bigger! Pretty much all you can eat meat, cheese, fruit, and bread.

Drinks: Drinks will be provided. We will have beer, wine, sweat tea, lemonade, and water for you.

How it Works:

Your Ticket will cover yourself +1, food, drinks, and $500 of funny money. You can purchase additional funny money as well! At the door, $500 of funny money will be $10. And all through the event you can purchase $500 of funny money for $20. There is no limit to the amount of funny money that you can purchase or win at the tables.

We will have approximately 2:30 hours to play a the tables. Then we will turn the funny money in for raffle tickets, which you will put towards the raffle prize that you want most. We will finish the night by announcing the winners!

There will be TV's for all of you college football fans to stay updated on the games as well.

You can purchase your tickets here: https://knyopf.pushpress.com/open/event/cal_db8807d076885e?framed=0

or go to the members up -> schedule -> events to register on the app.

Legends of the Falls

We have a couple of teams running at the Legends of the Falls competition on October 7th! It's a fun event to come watch that is pretty local in Gadsden at Noccalula Falls. We will also be manning one of the stations and counting reps of wall balls and folks come through. There's still time to jump in and help judge if you are available that morning!

Moving to CrossFit Thelo App

We have made the move to the CrossFit Thelo app! We are excited to have an app specifically branded for us. This is an all in one app that is connected to your push press account. From the app, you can see workouts, post scores, post to the social board, sign up for events, reserve a class, update your credit card, and a lot more.

It's obviously not easy making changes. We love sugarwod, but we believe that moving to a branded app all together will be the best move for us moving forward. Undoubtedly, there will be some kinks that might need to be worked out. But the app is up and running so download it if you will and get signed in! You will use the email and password you used for push press when you first signed up at the gym.

Sugarwod will work for a few more weeks, but very soon the workouts will only be posted to the CrossFit Thelo App. As of now, they are posted on both. When you go to post a score on the CrossFit Thelo app, make sure you hit the tab to the "CrossFit" workout and not the "Workout of the Day". The "Workout of the Day" is still linked to sugarwod and will take you to the suagrwod app when you click on it. And while we still have sugarwod going these last couple weeks, the CrossFit Thelo App may show both.

Programming Outlook

In CrossFit, We are kicking off the month of October with a change of pace. Normally, I program focussing on muscle groups and try to get 1-2 days of rest between workouts where we work certain major muscles. These are muscle group splits, and I think it works very well.

However, for the first week of October I am going to change it up slightly. Instead of hitting different muscle groups hard on some days and letting them rest on others, we are going to hit nearly all muscle groups every day. But we just won't hit them quite as hard each day. This is called full body splits.

I'm not crazy and this is nothing I invented. It's a real thing that commonly used in programming, and it is worth spending a week or so doing. With that being said, we aren't use to training the same muscles multiple days in a row frequently so listen to your body and tone workouts back if you aren't feeling 100% on some days.

Strength Cycles - Front Squats & Gymnastics

As we wrap up our Bench Press and Olympic Lifting Cycles this month, we will jump right into some Front Squats and Gymnastics Strength Cycles.

Front Squats will be low rep so you can go as heavy as you feel confident. And gymnastics will be a mix of learning skills of balance and strength in stability, mostly on upper body movements.

Halloween Party 2023

We always love getting together for out halloween cookout party at the end of October. This year we will either have our halloween party on Friday October 27th or try a Thursday night party on the 26th. Typically, we have done Fridays. But high school football and other halloween parties seem to conflict as well.

With that being said, we aren't 100% sure on the date, but it will happen! Just be on the lookout for an announcement in the near future.

Athlete of the Month - Dawson Whitefield

Dawson is a JSU student and has been member with us since 2019! He always gets after it in the gym. I remember my first conversation with Dawson as he was questioning if he could afford membership. I said "Well you probably don't think twice about spending $30 a week going out to eat with buddies or at the bar. So you gotta decide if your priorities are in your health or in your social life." Dawson signed up that week and hasn't looked back. We are proud to have him around, and he very much deserves athlete of the month recognition. Next time you see him, give him a solid fist bump!

You Guys are Awesome!

See You in The Gym!

Thelo Coaches