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NEW! COREFit+ Sundays

We wanted to thank the crew that joined us for our free trial class last Sunday. We appreciate your enthusiasm about the class and your feedback!

We have added COREFit+ to our schedule for Sunday’s at 9AM. We will be monitoring interest and may be adding additional classes to the schedule in the near future. Stay tuned for updates!

These classes are designed for every fitness level and benefit everyone from beginners to elite athletes. The focus is on core work which will help those of you just starting out and serves as a great auxiliary workout for CrossFitters.

In the meantime, we hope you share this class with your friends and family. You do not need to do CrossFit or be a member of QCCF to attend these classes. Current members can attend any class and drop-ins are welcome at any time.

The drop-in rate is $20 or you can purchase a month in advance for $50. Register here.

If you attended our trial workout, we would appreciate your feedback. Please complete this brief survey.

Thank you!

#corefit+

By | 2017-11-14T07:18:13+00:00 November 14th, 2017|Community|0 Comments

Member Spotlight: Philippine Berdoz

Congratulations to Philippine Berdoz, QuincyCity CrossFit’s Member Spotlight for November!

What do you do for work? I’m a senior account executive for a reservation software company.

What would you like us to know about you and your family? I have the best husband with the tightest tushy. My father would embarrass me with his speedos when we first moved to the US (didn’t care that it was only appropriate in Europe). But ultimately I have an amazing family and very lucky to have such a great support system.

What is one thing that we may not know about you. I’m typically awake before my 4:50 alarm clock and jump out of bed. I don’t understand the snooze button and don’t think I’ve ever used it.

How long have you been CrossFitting? 6 yrs

What time do you typically train? 5:30am

What is your favorite lift and why? Snatch, because I’m flexible and it’s a fun complex movement.

What is your favorite WOD and why? Carse – because it’s a grinder and there are lots of movements I enjoy especially bear crawls!

What are your current CF goals? Getting my shoulder back to full health and stringing pull ups

What are your current life goals? To get into a global leadership position.

What is your most memorable time as a CrossFitter? Splitting my head open on a pull up bar and ripping my hands at a competition. There was a good amount of blood but kept going and had the best score out of all the work outs that day.

How has CF impacted your life outside of the box? It has taught me to get after it. Life gets hard but you just have to keep at it and conquer.

How would you best describe QCCF to others? A close community of people that love hanging out and pushing each other.

If you could write a WOD that would be your signature WOD, what would it be? 5 rounds of: 50 double unders, 25 box jumps, 15 Kettle Bell swings, 50m bear crawl, 25 air squats, 200m run

Any additional comments: you guys rock!

By | 2017-11-13T13:42:44+00:00 November 13th, 2017|Community|0 Comments

Free Trial Class of COREFit+ on 11.12.17 @ 9AM

Quincy City CrossFit is offering a FREE Trial COREFit+ class on Sunday, November 12th @ 9AM.

This program is great for weight-loss, extra conditioning, or as an introduction to CrossFit without complex Olympic lifts or high skill gymnastics.
This class is open to current and non-members. You do not need to know CrossFit to participate, however we do require that you register so we can plan accordingly.

This CORE-based, circuit-style workout is designed to accommodate ALL levels of fitness. The primary focus is on CORE movements with the added plus of conditioning and endurance training through running, rowing, calisthenics, with the use of kettlebells, medicine balls, sleds, tires, and body weight movements.

Please share with family and friends and register today!

We look forward to seeing you!

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Benefits of Good Core Strength

A Strong Core Reduces Back Pain: Abdominals get all the credit for protecting the back and the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

A Strong Core Improves Athletic Performance: Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable, and the more stable the core, the most powerful the extremities can contract.

A Strong Core Improves Postural Imbalances: Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness—the type of fitness that is essential to daily living and regular activities.

COREFit+: Rather than isolating the abs, core strengthening exercises are most effective when the torso works as a solid unit with both front and back muscles contracting at the same time. These exercises are multi-joint movements the help to provide stabilization to your spine.

Please share with family and friends and register today!

By | 2017-11-03T10:27:45+00:00 November 3rd, 2017|Community|0 Comments