Town hall recap

Our first CFSB Town Hall Meeting was a success on Saturday. Forrest opened the floor for any and all questions, concerns and suggestions to make our gym a better place to work out. We had some great feedback. See the outlined minutes below:

• First Aid:
  • We will be creating a designated First Aid area with supplies and equipment.
  • In July one of our members, Allyson, will be certifying all coaches in First Aid and CPR.
  • She will also be helping us purchase and certify us to use an AED.

• Equipment:
  • New equipment to be purchased for the 2^nd side of our box:
    1. 10- 45 lb plates
    2. 12-25 lb plates
    3. 12-10 lb plates
    4. 3 Men’s bars
    5. 3 Women’s bars
    6. Spring Clips
    7. Wooden rings
  • General use equipment:
    1. Rowers
    2. Glute-Ham Device (GHD)
    3. Hang our two climbing ropes

• Programming
  • Trust the programming
  • Designed for the athlete to peak before a milestone WOD (Hero/Girl)
  • If you have questions concerning a specific week’s WODs, talk with Forrest
• Transition times between classes
  • Up to the coach to move the classes along
  • Up to the athlete to be on time
  • Please perform your post WOD stretching/foam rolling on the other side if possible.
  • If you happen to be in the gym during the next class’ PVC instruction, please keep your voices down out of respect for the athletes/coaches.
  • We may instate cutoff times for some WODs to help with the flow.
• Warm-ups
  • Generally people are happy with the variety
  • People, however, miss the “group” feel of the old warm-ups
• Signing up for classes online
  • Trying our best to stay away from sign-ups
  • Due to some class sizes, sign-ups maybe necessary
  • When/If we do start sign-ups
    1. We will have a kick off meeting or post with instructions
    2. We will instate a $5-$10 penalty for signing up and then skipping
    3. We will have a waiting list. If you are on the waiting list, and then get into the class; you will receive a text message notification
• Safety
  • Concerns about safety in the gym during both A and B portions of the WOD
    1. General setup
    2. Dropping bars
    3. Transitioning between stations
  • Up to the coach to explain safety setup during the instruction
  • Up to both coaches and athletes to carry out safety during the WODs
• PVC Instruction
  • Coach’s responsibility to explain
    1. How to dump weight
    2. Common mistakes
    3. Possible injuries/prevention
  • Athlete’s responsibility to carry out as much as possible
• Coach’s roles
  • Clearly identify lead coach
  • Clearly identify assistant coach
• Coaches work out
  • Try not to start doing your own WODs
  • Important to workout in regular classes
    1. Earn client’s respect
    2. Gives you a chance to fix any form issues

• Parking
  • If CFSB lot is full, try 5t St.
  • Usually open spots on 6^th St.
  • Please do not double park in lot
• Class expansion possibilities
  • CFSB has 70-80 people in classes per day
  • Sundays
    1. NLP training focus for next 8 weeks
    2. Potentially designated as a hero/girl/makeup WOD
    3. Must be considered in programming
  • 8pm class
  • Endurance focus class 2x/week
• Potential Certifications or Clinics at CFSB
  • Rowing
  • Olympic Lifting
  • Flexibility/mobility
  • Kipping/Pullup
  • Running
• Dual meets with other boxes
  • First with Paradiso CF next weekend at CFSB – 9am
    1. Mixed team WOD
    2. Day at the beach following WOD – volleyball, etc.
  • Possible challenges with other gyms in the future.
• CFSB Finances
  • Healthy
  • Able to comfortably pay rent
  • Padding to buy more equipment
  • Expansion
    1. Remove wall between rooms
    2. Add shower – future
• Torrance Branch
  • 3-6 months out
  • Near Honda just off of Torrance Blvd
  • 3000 sq ft, cheaper rent
  • Will have locker rooms
  • Dual memberships (Torrance/Hermosa)
  • CF Kids program
• Attitude
  • Continue to introduce yourself to new clients
  • Continue to be receiving to any and all who come into our box
• Pics
  • Generally good feedback concerning pics on Flickr
  • A good means of form analysis
• Filming – Form analysis
  • Working to instate monthly or quarterly filming/review sessions
  • Will aid in form improvement especially on more complex movements
• Technology
  • Working with Dan U. to improve the technology at CFSB
• Social
  • More monthly outings, not just happy hours
  • Forrest, please send Nicole updated list of clients
• Forrest
  • People wish you to be seen working out more – good chance
  • People wish you to be seen going out more – lesser chance
  • The two are inversely related

CFSB will continue to host Town Hall meetings on a quarterly basis. Please attend and have your voice heard. We will only improve with your suggestions. Your training experience will only improve with your suggestions. If you do decide to show up with Starbucks, Jamba Juice or the like; please bring enough to share.

Workout of the Day 6/14/2010

A. “Fran”
21-15-9
Thrusters (95/65)
Pull-Ups
Compare to 2/15/2010

B. Pick a skill to work on (i.e. ring dips, muscle ups, double unders, handstand push-ups, pull-ups)