CrossFit KOP

****UPDATE*****
Going forward for April, May, June, July... (as long as interest merits)
Each month I will run the intro session after the monthly open gym class(1st Thursday of each month), starting at 7pm. This class will be mandatory for the workshop series and we will cover the fundamental principles and background information that you will need to understand so that the drills/skills classes are effective. The following 3 weeks of the month on Wednesday evening will be skills and drills classes, you can attend 2 of the 3 classes that are offered - giving some flexibility on dates. When we do the sign up for the next month if Wednesday is not an ideal day for those interested, we can look at other options based on schedules.

For the March session, I will add a 4th class and we will follow the same idea as what is listed above, but on a compressed schedule. So the first class on 3/16 will be mandatory and will be covering the fundamentals. I will add a 4th class the week of the 28th - once we get commitment from the individuals that are interested I'll do my best to accommodate the day that works for most people.


Okay CrossFit KOP - It's time to listen up- The following is a note from Running Coach Pappas!

Spring is right around the corner so as the days get longer and the weather warms, many of you athletes are realizing it's about that time to get their run back on. The earlier the better is that time to get tuned up on your running form, so you can condition your legs and lungs to process more oxygen during the many more upcoming running workouts that will be programmed. In my mind, there IS NO better lung capacity/cardiovascular building workout then doing sprints and interval training runs- and as much as some people hate that, it's what your body systems need to better your body as a whole, and keep those systems optimally operating. Your form along with injury prevention should be important to you, and if your dedicated enough to make some changes, I can assure you it's worth it for the long and short run.

This workshop series helps you run with less injury and be more efficient in your stride.

The objective of the workshops is to teach you the proper techniques based on the most efficient method for energy transfer, and forward movement, and to eliminate injuries and maximize more of a natural potential.

Utilizing better posture which is what CrossFit is all about, and knowledge from my combined on the track experience and Crossfit Endurance Pose Running Certification this workshop will teach you the tools needed to run with proper form.

These techniques enable athletes of all levels to perform at their best and to reduce stress and impact on the body.

Main Points we will touch on,
Improve your running technique-

* Prevent "overuse" injuries
* Move with less effort
* Learn ideal running position – “Figure 4”
* Run with gravity, not against it

The 3 session package (cost $50) is what we are offering. This is 3 separate 1 hour sessions, including a workout that will boost endurance, instructional time in each class, and the additional form assessment.

Times/Dates:
3/16 6:30pm
3/21 7:30pm
3/24 6:30pm

*These times and dates could vary based on interest and athlete availability.

Who's in? Post to comments or contact Tim directly at tpnova1@gmail.com.