It's so awesome that you guys keep up your CrossFitt-in' while you're on the road. I received a nice email update from Mark Winker today (4pm regular) - thought I would share it with you. Be sure to hit the link and see him in action at P3 CrossFit in Houston, TX:

"Hi Sarah,

Just saying a quick hello from Houston. These guys/gals are cool and there
are some people here training for the games as well (their Sectionals are
the same weekend as Florida's). The owner, John, put a photo of me up on the
home page as proof that I was here =).

http://p3crossfit.com/

Hope all is going great back in Delray Beach and I look forward to getting
back to CFDRB!

Mark Winker"

DUE TO LOW ATTENDANCE IN THE 5AM AND 12PM CLASSES OVER THE PAST COUPLE OF MONTHS, WE WILL BE CANCELING BOTH UNTIL FURTHER NOTICE. 

AS ALWAYS, IF THERE IS A LEGITIMATE DEMAND FOR NEW TIME SLOTS, WE ARE ALWAYS HAPPY TO CREATE A CLASS AND EVALUATE THE OPTION. HOWEVER, IF ATTENDANCE FALLS BELOW 6 PEOPLE ON A CONSISTENT BASIS, WE WILL HAVE TO DISCONTINUE THE CLASS.

OFF PEAK HOUR TRAINING FOR RTG MEMBERS IS ALWAYS AVAILABLE BY APPOINTMENT. 

FOR THOSE OF YOU PLANNING ON COMPETING IN THE CROSSFIT GAMES 2010 FLORIDA SECTIONALS (MAR 13-14), WE WILL BE HAVING A MEETING SATURDAY MORNING AT 11AM TO DISCUSS THE FOLLOWING ISSUES:

• WHO WILL BE COMPETING (MENS / WOMENS INDIVIDUALS)
• WHO IS INTERESTED IN JOINING THE AFFILIATE TEAM IF THEY DON'T QUALIFY
• TRAINING PROTOCOL AND STRATEGY FROM NOW THROUGH MARCH
• COACHING STRATEGY FROM NOW THROUGH MARCH
• Q&A

One of the common complaints we hear from newcomers to CrossFit is that their kness hurt when they squat, or they don't want to squat because they believe it to be bad for their knees. Our most common response is perhaps you have been squatting incorrectly. The good news is we are here to teach you proper form which is guaranteed to improve the overall strength of your legs - through squatting!

Below is a link to an article which debunks the myth that "squats are bad for the knees". Check it out!

KEEP YOUR KNEES FROM POPPING AND CRACKING - READ HERE!

Please be aware of the schedule changes this week. We will be running a limited class schedule on New Year's Eve, we will be CLOSED on New Year's Day, and we will have only one class (10am) on Saturday 1/2. So get your WOD's ON EARLY this week!