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February 2015 Newsletter

By Vanessa Lucas | In Community | on February 16, 2015

West End CrossFit – February Newsletter

What is this gym?

I see this gym as a place of foundation. It’s the footing that presents itself in departing from the norm and instills the mindset of progress that evades normalcy and the mundane. It’s the place you’ve created as a community that exists to strive towards a lifestyle better than before—better than yesterday. In essence, it is all yours and it is purely what you make it.
If this so briefly explains what this gym is, it also begs the question as to what it is not.
This gym, box, collective group of like-minded individuals, is not a part of the norm; it has and continues to push our society. It is not a set of individuals, as we exist as a group, perhaps a family. It is not a place for egotistic ventures—as this is about the collective.
This is not a place for lost rep counts—because we believe in integrity. It is not about being at the top of the gym white board—because it’s actually about being atop your own white board.  And, again, it is certainly not about being a part of the norm—as it’s about not being comfortable with the common.
Find solace in how we work. Find peace in not knowing what is next. But find comfort in how we will make you better, faster, stronger, and out right better than the average. Make it yours and own it. Be stronger.




  • The 2015 Reebok CrossFit Open Games starts in 2 weeks!! We plan to join forces with CrossFit RVA and CrossFit Midlo again to host the open games events at the respective boxes on Saturdays. Stay tuned for more info. The first Open workout will be released on Thursday, Feb. 26, and subsequent workouts released on Thursdays at 8:00pm. Register HERE…NOW!!  **Bring a snack and/or beverage and join us at the Cox location to view the workout releases on Thursdays nights.**  
    • The Open: Feb. 26-March 30, 2015
      • 15.1: Feb. 26 -March 2
      • 15.2: March 5-9
      • 15.3: March 12-16
      • 15.4: March 19-23
      • 15.5: March 26-30
    • The Masters Qualifier April 23-27, 2015
  • Olympic Lifting Class Update: Saturday class began February 14th at 11:00am at the Cox location. Classes are 90 minutes and all programming is written for the individual and specific to your strengths/weaknesses.
  • Upcoming Seminars: WECF will be hosting TWO seminars in the coming months:
    • February 21, 2015: Will Hall Olympic Weightlifting Seminar. 10:00-4:30. It’s not too late to register here.
    • April 11, 2015: Mobility Recovery Performance: Building the Complete Athlete, with Elizabeth Wipff. 9:30-3:30. See the flyer for details.
  • Other Announcements? Email Vanessa if you have gym related announcements. Let us know what you’re up to and pictures are great too. We’d also like to hear about engagements, weddings and new babies!


Check out our Member-Guest Challenge winners!! From left to right below: Brian Hollis (guest), Peter Goldin, Toby Desch (guest), Beth Kondorossy. Great job on this huge accomplishment and keep up the good work!

Upcoming Competitions & Races

Congratulations to everyone who competed in Team Grit in January! A special shout out to THESE GUYS who made it to the podium: (from left to right) John Bryan, Randy Baggesen, Tony Galli, Sean Pritchard, Andrew Elmore, and Andy Farrell. 


Welcome New Members!
22 new members joined West End CrossFit (Cox) in January:

Ruth Latham  ●  Wanda Ortwine  ●  Lisa Lyman  ●  Betsy Mitchell  ●  Amy Farrell  ●  Lynn Garrett  ●  Patrick Farrell  ●  Jack Garrett  ●  Lisa Leiner  ●  Brian Hollis  ●  Lexi Aman  ●  Natalie Foster  ●  Rich von Schmidt-Pauli  ●  Bram Levy  ●  Alison Fehl  ●  Adam Auerbach  ●  Candy Webb  ●  Alan Lamm  ●  Venise McCown  ●  Rob Shelton  ●  Mike  Garber  ●  Laurel  Ness


Membership Appreciation – Meet Carolyn Schmid!

Give us a little background about yourself. Let’s see… I am the proud aunt of two nieces and two nephews. I studied art and English at JMU and then got a Master’s in Library/Media and I now work as a school librarian at Freeman High School.  I’m thinking of making the transition to deaf education, as I have a significant hearing loss myself and would understand the struggles of the students.
How did you hear about West End CrossFit? A friend of mine on an online exercise forum was raving about how it changed her life. She said she actually achieved 6-pack abs for the first time in her life when she was in her 50s!  I will never have 6-pack abs, but I decided to look into it and fell in love with the program. I started at Crossfit Swift because it was close to my work. I then followed Jen and Tim to WECF.
What’s one thing most people don’t know about you? I am very talented at finding four-leaf clovers. I also have a weird obsession with cows. Yes. Cows. I love cows.
What music can we find currently playing in your car? Spoonful by Howling Wolf pops into my mind as one of the last songs that played on my iPod. My iPod holds an eclectic collection of music.
What current things are you working towards in your health, training, career and/or personal life? To get my weight down to a healthy level. To be able to do a pull-up, a double-under and a burpee without having to modify the movement. I’d also like to be cast as a zombie extra on the Walking Dead. That would be nifty.
Tell us about your most memorable WOD at WECF. My first Memorial Day Murph. The camaraderie of the participants, the meaning of the WOD, and the physical challenge of it made it very special.
What would you tell someone who is interested in training with WECF? Give it a try! A better box and better coaches absolutely cannot be found!

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