WOD schedule for next couple weekends... PLEASE READ!!! We will be off site and closed for a few days for USAW Cert., Memorial Day and 5 K Run !!!
Saturday May 24th - WOD is OFFSITE and combined for only ONE WOD that day. 8am and 10:30 am are both Cancelled and rescheduled for 9am-10:30 am. We will most likely be at IKE high school or somewhere close. More details to follow
Sunday May 25th - WOD is OFFSITE at 10:30 am - noon. We will most likely be at IKE high school or somewhere close. More details to follow as well.
Monday May 26th - Memorial Day - We will be holding OPEN GYM for "MURPH" that day. Please come sweat for our fallen soldiers! Open "Murph" will be from 9am-NOON it takes about an hour to complete. There will be NO OTHER CLASSES that day!
Saturday May 31st - ALL CLASSES ARE CANCELLED - PLEASE COME RUN THE 5 K with us. Get signed up online or in the box. Support Trinity Community Care https://www.facebook.com/icare4healthcare5k
CrossFit Edge Referral Program
At CrossFit Edge we see your referrals as the greatest compliment we can receive from our members. It is the ultimate indication that you are not only enjoying your fitness experience here. But it also shows us that you will trust us with the fitness and well-being of people you know and love. To show you our appreciation for this, we will do our best to uphold your trust. Giving them the best experience we can. We will also be institutin...g this Program as a thank you for your trust :
If based on your referral a member joins Either CrossFit Fundamentals or becomes an Unlimited or 2x a week member :
- You will receive a $25 Gift Card to GEARBOX in Rochester
- The member getting referred will save $25 on either the CrossFit Fundamentals or there 1st month dues.
*There is NO Limit to the amount of Gift Cards you can earn.
*the members 1st month or fundamentals MUST start after May 1st
*The New member MUST either do CrossFit Fundamentals or be an unlimited or 2x week member. (drop in members will not count)
Also don't forget that in May all referrals trying the MetCons for the first time will get a FREE week of MetCons and the referring member will get 5 points toward our May attendance contest.
Thanks again for all your trust and confidence.
For the month of May we will be having a little competition. It will be a point system with prizes for the top finishers. Here are the rules. A P
- 1 point for every day you attend a class - 5 points are maximum in a week. - only 1 point per day.
- Points are only awarded if you signed in to Mind Body prior to the class
- Minus 1 point if you sign up for Mind Body and do not come to that class
- 5 points if you bring a friend to a MetCon Class. Your friend will get 1 week of free MetCon classes. ( Free week only applies to people that have not tried a class before) Please let us know if you are bringing a friend.
On May 31st we will tally up all the numbers and the Top 5 finishers will get to choose from one of these 5 prizes.
- KILL THE COACHES - You get to design a WOD to kill Coach Burt and Coach Scott
- A PAIR OF TIGERS TICKETS - Date to be determined
- A CrossFit Edge Tee Shirt
- A Wild Tree spice and oil basket
- A pair of CrossFit Edge Custom Wrist Wraps
We will have a Paleo Pot Luck at the beginning of June to crown the winners, eat some food, and KILL THE COACHES!!!
Good Luck and WOD ON
Our Second Paleo challenge will start 5/2/2014 following our Paleo Wild Tree Party and go through 6/1/2014. Below are the ground rules. We will be posting recipes and questions on the Facebook members page or in the comments section on the website.
Remember this is a CHALLENGE... NOT a diet. Your goal is not to restrict calories or not eat. Your goal is to eat GOOD food the way we were intended to eat. GOOD LUCK!!
Paleo in a Nutshell: Meat, vegetables, nuts and seeds, some fruit, little starch, and NO sugar! Basically if you cant KILL IT or GROW IT you CANT EAT IT!!!
Ground Rules for Eating Paleo:
-Just because these foods are not part of the diet, you don’t have to banish them from life forever, but you should try to avoid them most of the time!
1. All the meats, fish, and seafood you can eat (i.e. skinless turkey breast, shrimp, salmon, crab, lean pork tenderloin, sirloin, chicken breast, flank steak, pork chops, bacon, bacon, bacon!!!) Organic is always best
2. All the non-starchy vegetables you can eat (NO white potatoes or corn!! Sweet potatoes, broccoli, asparagus, cauliflower, green beans are all okay)
3. No GLUTEN or Processed Carbs - beer, cereals, oats, rice, or pasta ect
4. No legumes (NO beans, peanuts, peanut butter)
5. No dairy products
6. No processed foods or artificial sweeteners (Center Aisle of the Grocery Store)
7. Limited Fruit
8. Drink Plenty of Water!!
***The biggest thing to remember is to eat just the foods you can hunt and gather at your supermarket. When shopping for Paleo stay to the outside of your grocery store. AVOID the inner aisle of all the processed foods. Make sure you drink LOTS of water !!!!
- MEALS: You should eat animal food at almost every meal. You must eat fruits and vegetables, too. If protein-dense food is your main source of calories you will get sick because your body can’t handle this much diluted protein without something else, either fat or carbohydrates. You should eat every 3-4 hours and each meal should have a Protein, Veggie, and Fat
-NUTS: Nuts are rich in calories. If you’re trying to lose weight, you should eat only about 4 ounces of them a day. The best nuts to eat are almonds, brazil nuts, cashew, chestnuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. NO PEANUTS
- FRUIT: Try to limit my fruits to one to two , because they are so high in sugars. Try to stick with green apples, strawberries, blueberries, raspberry, or blackberry.
- VEGGIES - As many as you want!!! Should be around 6-8 servings a day
-OILS/FATS: extra virgin olive oil, flaxseed oil, canola oil (when eating out ), coconut oil, walnut oil, Organic non salted butter, avocados, Nut butters.
- SUPPLEMENTS - POST WORKOUT PROTEIN POWDER will be allowed for the challenge, also we recommend a good Fish Oil, multi vitamin, and Probiotic.
-FOODS IN MODERATION:
*Stevia or Truvia
*Beverages (coffee, tea, red wine (8 oz glasses a day. Organic is best. NOT FOR WEIGHTLOSS.)
* Gluten Free Beer or Cider (12 oz per day. NOT FOR WEIGHTLOSS)
*Paleo sweets (dried fruits no more than 2 oz a day)
- Coconut Milk and Almond Milk
AGAIN DRINK PLENTY OF WATER!!!
Here is an in detail guide beyond what is written
If you need any help please feel free to ask!!!
Changes to schedule!!!
In the next few weeks you will notice a few changes in the schedule and with the names of the WODs.
The schedule time changes are :
...Thursday - Adding MetCon WOD - 7pm
Friday - Closing 7 pm WOD and moving 6 pm WOD to 6:30 pm
Saturday - 9:30 am - Adding Weekly Workshops - starting tomorrow
Sunday - Adding 9 am Strength and Skill WOD
The Name Changes are as follows:
MetCon WODs - These will be added on Tuesdays, Thursdays, and Sundays. Some These are taking the place of Normal WOD times. These will have a normal Warmup, Normal WOD, and some extra conditioning built in. This is more of a bootcamp format but will be built into the CrossFit programming and have at least 1 timed WOD built in. There is No Strength on these days. The WOD portion of the class will be the same through the day in every class. There is No fundamentals needed to jump into these classes. Drop ins are $15 or 8 for $80. This is included in all membership packages.
Strength and Skill WODs - will be added prior to some of the New MetCon Classes. These will be a Combo of Skills and Strength Workouts. Rarely timed and meant to work on skills and basically an extended Strength portion of the normal class. You can attend both MetCon and Strength and Skills in the same day. This will give an added value to the Unlimited members. Fundamentals is needed for this class.
Teen Strength and Conditioning - Classes geared to Teenage kids - ages 12-16. Teaching proper lifting techniques and safety to teens. Strength, power, agility, and speed are developed in this class. Fundamentals and 2 day commitment are mandatory.
Weekend Skill Work Shop - Every week will focus on a new skill or just come in and work on your own stuff. This is free for all members.
Any questions please let me know. For most of the members this will have no impact on your workouts. It is meant to add value and allow most to get a few more lifts and some extra skill work in.
I will post the new schedule as soon as we finalize the days and times.
CrossFit Edge is very excited to now carry Sun Daily Supplements. Sun Daily is a Detroit based company. Michigan made supplements. Great quality.
Our Prices in the box are better than the online prices.
website has great info about the product
You’re Invited to an all natural
WILDTREE PALEO FREEZER MEAL WORKSHOP!
May 1 at 7:00 p.m.
CrossFit Edge 94 @ 4775 25 Mile Road Shelby Township, MI
HOSTED BY: CrossFit Edge 94
To register fill out this form with payment info and turn it into Burt Beauchamp
Or text/call Marybeth Zoller with Wildtree at (248) 935-5363 w/payment info
Here's how it works. Register and pre-pay $79 for a package of Wildtree products.
Registration Deadline is Wednesday, April 16
Next, Marybeth Zoller (Wildtree) will email you a quick list of meats and veggies.
You do a little advance prep and then head over to the CrossFit Edge 94 on May 1. Your Wildtree package will be waiting for you along with recipes, instructions and FUN! You'll go home with 10 meals plus products and recipes to make the meals again!
Here's what we will be making:
Balsamic Moroccan Salmon
Spanish Style Garlic Shrimp
Moroccan Stuffed Peppers
Greek Flank Steak
Slow Cooker Chipotle Chicken
Opa! Greek Sausage and Peppers
Honey Balsamic Chicken Drumsticks
Chipotle Lime Pork Chops
Rockin Moroccan Halibut and Carrots
Each meal is designed to feed 4-6 adults - for under $3 a serving!
Please Print PDF, fill it out and bring to the box. Invite your friends!!
Paleo Workshop PDF
CrossFit Edge 94 is excited to announce we are Powered by HYLETE, and as a part of being "powered by HYLETE", everyone is invited to receive 20% off for life at HYLETE.com. Go to http://hylete.com/poweredbyhyleteathlete to activate your 20% off account. Every account created will help our gym receive co-branded apparel.
As an additional offer you can use promo code "Edge94CF25" at the time of checkout for an additional 25% off your first order. This is on top of the 20% you get!!!
Also, if by April 10th, 30 accounts have been created (you don't have to order at that time), HYLETE will be randomly selecting one account holder to receive a $100 gift card. Make sure to create yours and select CrossFit Edge 94 from the drop down menu for a chance to win. Register your friends and family to take advantage of this great promotion we have with our new partner Hylete!
Crossfit Edge 94 is hosting I Care for Health Care Fundraiser a 5K Run/Walk to benefit Trinity Community Care, a free medical/dental clinic for the uninsured and underinsured in the Detroit Metro Area.
When? Saturday May 31, 2014 @ 9am (onsite registration opens at 8am)
Where? Start and Finish at Crossfit Edge 94 located at 4775 25 Mile Rd, Shelby Township. The course will follow the Macomb Orchard Trail.
Trinity Community Care (TCC) is a non-profit free health clinic specializing in primary medical and dental care, social and spiritual support. Trinity Community Care, affiliated with Trinity Lutheran Church, opened its doors on December 15, 2013 at 47511 Van Dyke Shelby Twp. MI. A team of volunteer doctors, nurses, dentists, hygienists, assistants and office staff provides all care. TCC serves the uninsured or underinsured between the ages of 19 and 64 that are below 200% of the federal poverty guideline.
Please sign up and come out and support TCC
We are also currently looking for T-shirt and raceday sponsors. Every little bit helps. Please contact us for details
Opening Thursday March 13th and running every Tuesday and Thursday at 4 PM
TEEN ELITE TRAINING is a progressive and periodized training program Using Olympic lifting, strength training, plyometric, agility, core, and speed training to maximize the athletes abilities.
Small Group Classes with individual needs addressed
Attention to Details
Attention to correct form
Develop proper lifting technique
Faster Starts and Reaction Time
Improved Top End Speed
Increased Power and strength
Increased Functional Flexibility
Increased range of motion
Enhanced Balance and Coordination
Improved Agility & Conditioning
USAW Certified Coaches
Cost: $99 a month plus a one tome fee of $70 for fundamentals includes two classes to learn fundamental movements needed to join the class. Both male and female athletes are welcome.
For more information please contact Burt - 5866043624