Member Updates – December

December Newsletter

Squat Clinic and Burpees for Warriors

Monthly Member Events – Saturday, December 19th:

9:00a – Squat Clinic with Breonna Lindberg from Cleveland Chiropractic

Come get your squat on! We will be doing a squat demo, workshop, and heavy squat session.

10a-Noon – Burpees for Warriors to benefit Wounded Warrior Project

Coach Josh will be hosting a fundraising event to raise money for WWP. CrossFit Memorial Hill will donate 5 cents for every burpee completed during this event. RSVP on Facebook to learn more:

**Please note there will be no 9:00am CrossFit Class or Open Gym on this day. We recommend you come squat some heavy weight then do some burpees for a great cause!**

Want to win a free month of CrossFit, a Hoodie, or T-Shirt?

With banking and processing fees increasing exponetially every year, we look for every opportunity to not pass those along to our members. That’s why – for the entire month of December – we’ll be giving away prizes for those of you who make the switch to debit or ACH as your primary method of payment.
Simply stop by and visit Caitlin at the front desk on Monday, Tuesday, and Thursday evenings and swap out your payment method for a debit card and she’ll put your name in a drawing.

Already using debit or ACH? Thanks! Stop by and show Caitlin and we’ll get your name in there as well!


Featured Athlete – Kate Spry

=> Read Kate’s awesome story here <=


Coach’s Corner – Muscle Up Progressions

Check out coach Kyle’s jumping muscle progression to lock in your first muscle up sooner than later. Full video here:

From coach Matt. “A Short Memory”

“A short memory.” I first heard this phrase to describe a good baseball player.  Sit on this for a moment – the best batting average in all of baseball history is held by Ty Cobb at .366. To translate that stat, 64 out of 100 attempts were unfavorable.

How’s your fitness memory?

Chances are, you’re just coming off Thanksgiving holiday. If your’s was anything like mine you overindulged and over-imbibed a bit with family. You’re probably struggling with feelings of un-doing all the indulgences in the gym. Or maybe you’re feeling a bit of guilt over all the pie.

You have a much higher batting average.

Here’s the thing – you’ve already won the holiday battle. You’ve been building habits and anchor points around health, wellness, and momentum. You’ve already put in the hard work over the last several months. You have all these great habits and people in your life to push you toward your goals. And here’s the awesome thing – you’re probably batting .800. 8/10 decisions are a win. 

So, don’t beat yourself up; keep up the hard work. And – most importantly – have a short memory. After all, momentum is more powerful than gravity.