Newsletter - April 2016

Welcome to the April blog, Spring is most definitely here, the sun is out and some WOD elements have moved outside, ahh its great to be alive. Remember as a member you can keep up-to-date with all the latest news on our Members only Team Facebook page. So, lets begin...


Member of the Month

These guys have been part of the CSC family since 2104. Paul Proudlock joined us in April of that year and PJ in November. They came to the box with very different backgrounds in fitness and with very different goals to achieve, however their kindness and character around the box couldn't be more similar. PJ and Paul make themselves known to every new member, making sure that they feel comfortable and supported. They also consistently set themselves new goals and challenges which is inspiring for us all.

This month has seen both of these guys get involved with the Staffs Classic competition, we know you had a few barriers to overcome with injuries PJ - we are proud of you for carefully working around them and getting through the comp.
Both of these guys have took over 90 seconds of their 1200m run time and recently added well over 10kg to their Bear Complex lift, well done Paul for getting in on open gym with Coach Paul Shelley to help yourself improve.

So many members have stood out to us coaches over the past few weeks, so even though you may not be named on here this month, your dedication and hard work has certainly been noticed. 


Foundation Course May 2016

We are excited to announce our next Foundations course which has been set up for May. We have made a slight change to our usual programme after receiving feedback from members.

We have now extended our Foundations Course to 8 x 90 minute sessions this will enable all participates to build up a base level of fitness and knowledge and help the transition into the main classes with comfort and ease for all.

Dates & Times

Tuesday 10th May - 20:00 - 21:30
Thursday 12th May - 20:00 - 21:30
Tuesday 17th May - 20:00 - 21:30
Thursday 19th May - 20:00 - 21:30
Tuesday 24th May - 20:00 - 21:30
Thursday 26th May - 20:00 - 21:30
Tuesday 31st May - 20:00 - 21:30
Thursday 2nd June - 20:00 - 21:30

This could be a great opportunity for any friends or family to embrace a change in their current lifestyle for the coming year and to make 2016 a fit and healthy one.

We only offer 15 spaces per course so if you know of anyone keen to see what CrossFit is all about then get them to give us a call and book a FREE Taster on 01785245969.

For more info please visit the Timetable and create a login account, This login will give you access to our timetable and all the classes we offer.
There will be discounts available therefore please speak to our team who can sort you out with the right deal.
We would greatly appreciate you sharing this post with all friends and family.


Kaj Jacksons Return

We are hoping that "Kaj" will return to CSC in early May. For those of you new to CSC or unaware of the legend that is Kanukai "Kaj" Jackson

Kaj is predominantly know in the world of Gymnastics, 2002 Commonwealth Games All-around Champion, 2002 European Bronze medallist on Vault, and 2000 and 2002 British All-around Champion and is hailed by the British Gymnastics Association as one of the best British Gymnasts ever. Kaj retired from competition in 2004 after some 20years in gymnastics and went on to be a performer in Cirque du Soleil. (Click the link to see him in action) He has an impressive resume, just check out YouTube for proof.

Everyone who knows Kaj cannot wait for his return. His expertise, enthusiasm, attention to detail and coaching style have been sorely missed, for those of you yet to meet him, get booked in. 

We are very pleased to announce that Kaj will be coming back on board full time and he is absolutely itching to get back in and coach. So from all at CSC, welcome back Kaj... 


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Skills Classes

We told you there would be some exciting changes to look forward to here at CSC, and here’s one of them!

We have noticed how hard you guys push yourselves during the ‘skills’ part of each WOD, this is a great opportunity for you to try something new, attempt a harder scale or perfect a skill you’ve been working on. However, we feel that the short space of time we have to fit skills in, especially on metcon days, means that most of you aren’t reaching your full potential (and you know we hate that)!

To put this right, we are launching a dedicated skills class. During these sessions, we will focus on 2 skills per week so the coaches have the opportunity to explain the movements in more detail and you guys get longer to perfect your double-unders, handstands, rope climbs etc!

Skills class will replace the competitor’s class which currently runs on Tuesday nights 19:30 – 21:00 and we are hoping to add this to the schedule in May.

Pre-School CrossFit Kids Classes

Our first class will be on 30th April - 12.45pm-1:15pm (30 Min Class) class will be limited to 7 kids due to Kid/Coach ratio.

We are pleased to announce that we are adding as CrossFit Kids classes for the 3-5 years is now on the timetable.

Price per class will be £3 for members and £5 for non-members.

Judging from the interest we have had places will go fast so........3-2-1 go


Friday Hero WOD's (Group event)

 Friday 13th May of we will be having a little get together and do a giant workout (Last year we did a Hero WOD once a month on a Friday) 

Coach Paul Shelley will be leading this but Simon Wilson will also have a hand in helping. Absolutely everyone is welcome to get involved just needs to be up for having a good laugh whilst training.

The Hero WOD's will start at 3pm so get there here for 2:30pm and warm up. You'll need to book onto the Open Gym Session to take part.

Come along a break a sweat in memory of a fallen Hero


Barbell Classes

Details are yet to be worked out, but we are excited to announce that Coach Tim will be attending a Level 2 British Weightlifting course at the end of May. This will enable the team to deliver a higher level of coaching in the barbell movements we all look to achieve, including  efficiency, safety, form and much more.

Look out for more on the classes in the May newsletter, and as always any questions don't be afraid to ask Tim or any of the team on what this means for you.


Merchandise: Masters Tee-Shirts

Coming soon (Masters Tee)

Unisex masters Tee available to purchase very soon


Closing Comments....

Lots of exciting times ahead of us and so many big things for Summer!

Remember your path and remember your journey, our goals may be unique but we all play a part in helping each other to achieve them, so high five every single PB  - be it a box jump height or a snatch weight, everyone deserves a pat on the back and recognition for something that they have tried so hard to achieve. 

A little recognition goes a long way to boost confidence and encourage even more achievements, let's see what we can fill the PB board with this month!