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JUNE What's Happening...
GREAT NEWS!
I am so EXTREMELY EXCITED to get you all back to Timeless! All of us here at Timeless CrossFit and Fitness have sincerely missed seeing all of you and attacking WOD’s and fitness classes together. I know this time has been challenging for many of you and your families. I want to first take the time to say THANK YOU to each of you for your unwavering support over the last several months. I’ve have never felt so much love and encouragement and I hope you all know how much I appreciate it and all you’ve given. We have been remarkably successful with Zoom classes and a special thank you to the coaches and instructors for inspiring everyone at home.
Based on the recent Commonwealth of Massachusetts, Specific Safety and Reopening Standards for Parks, Open Space, and Outdoor Education Programs, dated May 18, 2020, we will be opening our outdoor area for educational activity. To do this, we will have specific guidelines that will need to be adhered without exception. Beginning this Saturday, June 6th, we will begin outdoor educational classes, with a limited schedule to start. Each week we will access and look at adding an additional class, if possible. As we all know, Covid-19 is still a very real threat, and remain extremely vigilant and methodical in all decisions to ensure your safety is our number one priority. If you are not feeling well or a member of your household isn't feeling well, please stay home. We will be doing temperature checks upon your arrival. Please know anyone with a temperature of 100.4F will be asked to leave. Please remember, as I said, there are risks with any type of activity right now, be it going to the store or in any public setting. If you have any concerns or are in a high-risk category, please stick with our Zoom classes. Nothing will change with our Zoom schedule. However, during some of our Outdoor class times, the coach will also be “Zooming” in, in case you would like to join the class from home. I am so excited to start to bring our community back together!
To make sure things run smoothly for our outdoor educational active, I have put some specific guidelines in place and will begin week one with outdoor CrossFit. I’ve attached a video for you to review and familiarize yourself with the procedures, if you decide to join us for an outdoor class beginning this Saturday, June 6th.
- Designated Parking area
- Masks On
- Bring: Towel, Mat, Water, dumbbells, kettlebell, jump rope, slam or medball.
- DO NOT BRING ANY barbells, plates, jump boxes- NONE of these items should be transported back and forth from your homes, until you are to bring back to Timeless upon re-opening.
- Hand sanitizer & CDC approved disinfectant spray will be offered, but please feel free to bring your own.
- Please be here 5 minutes before the start of class, very important. We will be running a very regimented class schedule to allow for prep/workout/post cleaning all within your scheduled one hour.
- Each station outside will be 12 x 12 and at least if not more than 6 feet apart from each other. You are mandated to keep your masks on until you are safely in your station and at that time you can choose to remove your mask, while staying in your station. Masks will be worn whenever you are 6 feet from another member, no exceptions.
- We will have 9 stations and one coach. Classes on Triib will start a wait list once nine members have signed up. Please be courteous and let the coach or me know in enough time if you cannot attend, so we can offer your spot to the next person.
- NO BATHROOMS- NO EXCEPTIONS. Timeless is closed and there will be no bathrooms available under any circumstances. Please take care of business prior to coming.
- No dogs or children allowed during outdoor classes.
- No sharing of chalk or tape.
- Specific guidelines will be followed upon exiting your car, from line up to the workout, and finishing with a specific exist protocol.
- If there is heavy rain anticipated, we will make a game time decision one hour prior to the start of class on Facebook and email. Your safety is our number one priority and we will continue to have Zoom classes throughout the day for you to still get your workout in.
- Class Time and Schedules – Zoom classes will stay the same. Here is what the Outdoor schedule. I have also attached the Week 1 Full Schedule, but again Zoom Classes will continue as is without changes.
Monday – Friday
- 5:30am-6:30am CrossFit Outdoor Only
- 7:00am-8:00am CrossFit Outdoor/Zoom Option
- 12:30-1:30pm CrossFit Outdoor/Zoom Option
- 4:30-5:30pm CrossFit Outdoor/Zoom Option
- All other Zoom CrossFit classes and Fitness classes will stay the same
Saturday
- 7:00am-8:00am Outdoor Only
- 8:30-9:30am Outdoor Only
- Zoom P90X Live Class the same
Sunday
- 9:00am-10:00am CF Striking Outdoor Only
- 10:00am – 11:00am Cardio Conditioning Outdoor Only
- Zoom Yoga Class the same
We at Timeless support you in your personal choice during this difficult time if you choose to continue the stay at home protocol. We plan to continue all online platform training as well as our equipment borrowing for those in this situation until we re-open.
Thank you for being patient and for your continued support as we navigate these changes together over the next few weeks. Each week we will be updating you on the next phase of our re-opening. You are my number one priority and we at Timeless will be doing everything in our power to ensure you stay healthy and active during this time.
I can’t wait till we reopen our Timeless doors and to see each of you again. Let’s keep moving, staying active, and please reach out to me with any questions or concerns you may have.
Sincerely,
Coach MC
"Can't Is Not An Option"
Attachments:
1. Outdoor Educational Video
2. Timeless Outdoor Road Map
3. Timeless Week One Schedule
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TIMELESS ROAD MAP GUIDELINES FOR MEMBERS
OUTDOOR CLASS ROAD MAP
● 9 athlete spots available per class. You MUST register for class in TRIIB.
● Cancellations are mandated 12 hours prior to class to allow athletes on the wait list to attend.
● If you do not show up for class, there will be a $15.00 no-show fee.
● Please respect your community and if you are not feeling well, please stay home.
● There is no congregating before or after classes, please know this is only temporary and for your health and safety.
● No sharing of equipment, chalk or touching other athletes (includes, fist bumps and high fives)
● Each athlete will have their own workout area - please stay in your area and wipe down all used equipment after class.
● Timeless is closed, NO BATHROOMS, so please take care of any bathroom needs prior to coming to class, sorry no exceptions.
● Masks are required if safe social distancing cannot be maintained (6 feet apart).
● Please bring your own towel and mat for sweat and heat.
● Equipment has not transitioned back to Timeless yet. No transitioning of barbells, plates, and boxes back and forth to outdoor classes. Please be prepared to bring your mats, dumbbells, medballs, and kettlebells only.
CLASS SPECIFIC ROAD MAP
● Parking: You are to drive past the gate & park by the front door. Cones will mark parking spots.
● Athletes will line up outside by the front door. There will be designated marks on the ground for each athlete, 6 feet apart to uphold social distancing guidelines.
● Athletes will then be checked into class by the coach and temperature check done.
● Athletes will then be assigned to their designated workout area & given direction on what to do and information related to their workout.
● Once an athlete enters their designated area, they will be asked not to leave until the end of class.
● There will be 9 designated workout areas 12 feet apart for each athlete, based on the Massachusetts Guidelines.
● Class will run 1 hour in duration as follows:
○ 5-7 minutes- check in, designated areas, and prep.
○ 45 minutes - total skill/drill/workout time.
○ 5-10 minutes - Time remaining will be to clean up all equipment in their area, disinfect, and transition to cars.
Any questions contact MC: mc@timelesscrossfit.com
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WOD's Going on This Month?
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SIDE PLANK CHALLENGE!
Most of us have experienced a Timeless Plank Challenge and could see the amazing results and how it impacts so many other areas of movement and strength! This month we are going to focus on SIDE PLANKS! A great suggestion made by athlete Josh Pedersen!
June 4 - June 30
SIDE PLANK CHALLENGE 💪🏻
3 Rounds (one round is completing both sides)
30 sec Work & 10 Sec Rest
30 Second Side Plank (Left)
30 Second Side Plank (Right)
Ensure you are stacked hip over hip & shoulder stacked over elbow. Body strong like a plank of wood. Modification is bending your bottom leg back "L shape", keeping your hip up!
Coaches will guide you through this at the end of every workout as well as fitness! Make sure you can master the basic position hold before you progress in this movement.
Progressions:
- On your hand a high side plank (as in yoga) but this will put more stress on your shoulder.
- Raise your top leg while keeping yourself in a low plank position.
- Low side plank position while "threading the needle", while ensuring your keeping your torso strong and glute squeezed. Again your coaches/instructors will guide you through each class & assist with regressions and progressions. Reach out to MC directly if you have any questions or need to review any variations! |
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TIMELESS COMMITTED CLUB
The Timeless Committed Club is an attendance challenge that will recognize and reward members for consistently showing up for classes. Attendance will be tracked monthly, quarterly, and yearly, with very cool rewards for milestones along the way.
During this time, in order to achieve Committed Club status, you will need to attend a minimum of 10 classes per month. Please check in on Triib if you do an At Home workout! This will count as a class!
OUR MAY WINNER IS...
TONI HOGAN
MAY MEMBERS:
Fran Donovan
Kate O'Connor
Katie Donigan
Fran Ahern
Anthony Catalli
Jocelyn Miller
Joyce Patterson
Staci Rogers
Paula Marano
Nicolette Robert
Nadine Youseff
Tara Robinson
Sydney Fair
Cathey Nelson
Jayne Bertone
Dianne Dousa
Toni Hogan
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TIMELESS E-RECIPE BOOKS
The Timeless Recipe E-Book will be available for sale soon! It features over 30 recipes submitted by members! Great ideas for breakfast, appetizers, lunch, dinner, and desserts!
BE ON THE LOOKOUT FOR UPCOMING ANNOUNCEMENTS!
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