Welcome to the nest!

A warm welcome to Nat who completed her on ramp programme today! 

She is remaining elusive so far due to a camera failure (or she may possibly be a photo ninja) but we will be sure to take plenty of photos of her when she is next in the box. So for now here's the PB board that's filling up nicely! 

Welcome to the nest Nat! 

Welcome to the nest!

Please welcome two more on ramp graduates Sian and Kelly who have smashed their way through the 12 sessions.  Sian completed her baseline with the quickest time in the history of the Crossfit Ampthill and Kelly took a massive 7 minutes off of hers which is the biggest reduction in time to date. 

These ladies are going to be amazing so make sure you give them a high five the next time you see them at the box. 

Welcome to the nest!

Smash the On Ramp...ring the PR bell...get the girl...

...all in a night's work for our man Wes.

Having recently taken time out of training with pneumonia, Wes came back swinging last night,  taking over 2 minutes off of his baseline time (and throwing in some nice looking deadlifts); showing exactly what can be achieved through hard work and dedication.
Recent On Ramp graduate Tracey was on hand to congratulate him and show him the CFA community spirit in effect.

We can not wait to see what Wes is capable of at full health as he joins us in our WOD classes soon.

Welcome to the nest!

Welcome to the nest...

...Andy and Jamie. Collectively, this dynamic duo have smashed their way through our On Ramp program, collectively taking 8 minutes off of their baseline times!

We are looking forward to seeing you in our WOD classes soon - well done!

Smash that on ramp. Ring that bell. Welcome to the nest.

Smashing their way through the on ramps this month, we welcome Jackie, Lindsey and Kate. 

After working hard throughout the 12 sessions, they have all improved their baseline times earning the right to ring that PR bell! 

We look forward to seeing you all in regular classes soon...welcome to the nest! 

CrossFit Ampthill coaches to do 24 "girls" in 24 hours in the name of charity...

...YES you read that correctly...

On Saturday 13th December, 09:00, CrossFit Ampthill coaches Matt Scott and Ben Rookwood aim to take on 24 of CrossFit's most challenging WODs in 24 hours.

The workouts chosen are the infamous "girls" - benchmark WODs so tough that CrossFit founder Greg Glassman proclaimed "anything that leaves you flat on your back, staring up at the sky asking what the Hell happened- deserves a girl’s name”.

This challenge will be completed in order to raise funds and donations for local charity NOAH Enterprise (New Opportunities and Horizons).

NOAH is a Luton-based charity offering hope and support to people struggling against homelessness and exclusion and provides a practical, empowering and caring service through; 

• Welfare; providing food, clothing, medical and dental care, outreach support and specific advice on accessing accommodation and income support
• Running training courses in basic and life skills and employable crafts
• Providing the opportunity for people who are long term unemployed to gain work experience and training in employable skills

To find out more about the great work NOAH is involved in, please visit their website here.

How YOU can get involved

1. Join Matt and Ben in one (or more) of their WODs in exchange for a donation (collection available at the box)...

• To participate in 1 x WOD: £10 donation
• To participate in a second WOD: Additional £5 donation
• Each WOD thereafter: £1 per WOD

2. Make a cash donation...

• Collection tins for cash available at the box (in the office)

3. Donate pre-loved and essential items in the containers at the box...

• Winter items such as; coats, jackets hats, scarves and gloves
• Toiletries such as; razors and shaving kits, toothbrushes, soap, deodorant, shampoo and hand cream
•  Clean towels, blankets and face cloths. 

4. Come to the box to show the guys your support

October 2014 at The Nest

Its been another awesome month here at CrossFit Ampthill!  We have welcomed 7 new recruits to the team having completed their On Ramp programme.  Make sure to say hi to Scott, Richie, Anthony, Zoe, Claire, Paul and Tracey when they are next at the box.  Supple Sundays with Kirstie Wilkins came to the box and showed members the way to become supple leopards.  We have had some epic WOD’s including a brutal 35min AMRAP to celebrate the Royal Marines 350^th Birthday, a 5K row with a 25min time cap and quite a few birthday burpees.  Outside the nest has been just as busy with our very own Carla smashing a 2 hour half marathon in London and coaches Ben and Matty H competing in the Super Human Games. 

 

 

There are lots of exciting things planned for November so make sure you show up and make it count! 

 

The CrossFit Ampthill monthly newsletter  for November can be seen here

Weightlifting weekend

Last weekend, CrossFit Ampthill coaches Matt, Ben and Matty H headed up to CrossFit 3D in Manchester for the CrossFit Weightlifting Trainer course.

In the company of 66 other coaches from all over Europe, we were put through our paces by Beau Burgener son of legendary Senior USA weightlifting coach Mike Burgener. It was obvious from Beau's passion for teaching others about the sport that he is a real chip off the old block and weightlifting is literally coursing through his veins.

Supported by other trainers and athletes hand picked from top weightlifting clubs and Gyms globally, we learned a vast amount of warmup drills, accessory movements and techniques to improve our coaching (and performance) of the snatch and clean and jerk...we even smashed a PR or two ourselves this weekend! 

We are excited to put into practice what we have learned at the nest soon, and help take our own athletes to the next level.