The 611 Four-One-One – Jan 2016


CrossFit 611 Newsletter

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  The 611 Four-One-One

The 611 Four-One-One will be your source of box news, information, upcoming events and recognition.  If you have information to submit for the next newsletter, please forward to    

CrossFit 611
1650 US Hwy 1
Southern Pines, NC 28327

Happy New Year!  As we begin another year at the box, we wanted to take a moment to thank all of you for your support throughout 2015.  The growth that we have shown is in large part your doing!  Please continue to share about CrossFit 611 with your friends and family.  Moving into 2016 is an exciting time for us.  We appreciate your feedback in our recent Member Satisfaction Survey, as your responses are helping to guide us as we make plans for continued success.  

On October 22, 2015, we lost a member of the Southern Pines community.  Master Sgt Joshua Wheeler was killed in action while serving his country.  In November, CrossFit 611 hosted a WOD in his memory.  With the help of all of you, the local community and The Duskin & Stephens Foundation, we have raised close to $15,000 for MSgt Wheeler’s 4 sons.  The “Go Fund Me” account is still open, and donations continue to be made.  
We look forward to holding the Wheeler Memorial WOD each year.

The CrossFit Games OPEN registration is available online at  starting Jan 14th.
We will be doing the workouts at CrossFit 611 each week.  
The dates are as follows:
16.1:  Feb 25 – 29
16.2:  Mar 3 – 7
16.3:  Mar 10 – 15
16.4:  Mar 17 – 21
16.5:  Mar 24 – 28

Why register?  
“More than 272,000 people from around the globe competed in the Open last year.  As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.”  
“To make the Open even more accessible, we introduced a scaled option in 2015.  Each time a  workout is released, athletes will be given two versions:  Rx’d and Scaled.  The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates.  If you do CrossFit, there’s a very high chance you can do the Open, too.”  – The Reebok CrossFit Games

If you are interested in helping to judge the workouts, please speak to one of us.  Completion of the 2016 Judges Course (online) is required.  

Meet Zac Barrett, Program Coordinator for CrossFit 611.

Zac will be providing you with information at the beginning of each cycle to provide some insight into the goals and focus of the workouts.
One of our goals this year is to give you a better look into the “why” of each workout. 

Information will either be sent via email or included in the monthly newsletter.

You can reach Zac via email at, or catch him at the box. 

CrossFit 611 Coaches!

(aka RHABDO) 

What is Rhabdo? 
A rare, but serious, health condition.  The breakdown of muscle tissue that leads to the release of muscle fibers into the bloodstream.  These substances are harmful to the kidneys and often cause kidney damage.

What can cause Rhabdo?
May be caused by injury or any other condition that damages skeletal muscle.  Here are some possible causes:
– trauma or crush injuries
– drug use
– genetic muscle diseases
– extremes of body temperature
– death of muscle tissue
– low phosphate levels
– seizures or muscle tremors
severe exertion
– lengthy surgical procedures
severe dehydration

What are the symptoms of Rhabdo?
– dark, red or cola-colored urine
– muscle pain
– muscle stiffness
– extreme weakness
– swelling
– nausea

How do I prevent Rhabdo?
Gradually build up volume and intensity (even if you are an experienced Crossfitter who has taken a few weeks off of traininig)
– Listen to your coach (scaling options)
– Hydrate before, during and after workouts

What should I do if I have symptoms?
Get yourself to the ER.

Information  from The National Institute of Health and The CrossFit Journal.

Congratulations to the top Attendance and PR Leaderboard athletes for 2015. 
Consistency definitely pays off!


NEVER drop an empty barbell!  Even if you are removing bumpers from a barbell that is on the floor, do not allow the barbell to hit the floor.  Hold the barbell while you are removing the weight and lower the barbell to the floor.  When lowering an empty barbell to the floor, DO NOT drop it a few inches from the floor.  Take the extra few seconds to lower it completely to the floor and set it down.  
Dropping empty barbells can ruin the bearings, can cause them to bend and can render the bars unusable.  Barbells are not cheap!

Here’s a snipet of the new website!  Should be ready for release in the next few weeks.

YOU can earn a $50 credit to your account by referring a friend or family member to the Basics Program for January and February 2016!
Once their payment has been processed, a $50 referral credit will be applied for you to use towards membership, tshirt, etc.  

Congratulations to Lynette Carruth for being the first recipient!!

Introducing the FAMILY RATE
12-month Unlimited membership
2 parents plus children


January 8th @ 7:30pm – New Year Party (Adults only)
                                        BYOB and a snack to share
                                        DD’s available to drive you home

January 12th 3-6pm – CrossFit 611 afternoon out at Play Escape
This will occur every 2nd Tuesday of the month.
Members will receive 50% off during that time.

February 6th @ 7:30pm-ish – CF611 First Saturday Night Out
                                               Southern Pines Brewery

February 25-28th – First weekend of the CrossFit Games OPEN

**We are currently working on the gym calendar and planning events for the next 6-12  months.  If you are interested in helping to plan, see Becky**


If you are on Facebook, find the CrossFit 611 Members closed group and request to be added.  




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