Newsletter - August 2017

September has arrived and as always we have news for CSC and some exciting new things coming up. As always CSC never rests on its laurels and is constantly striving to be the best box we can, not only for our members but everyone who walks through the door. So lets begin ...

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This month we would like to award our "Member of the Month" to

Jamie Conn

Jamie has been working extremely hard, not just for the last month but for some time now,  on improving the weaknesses he has. It's always easy to come and improve on the things you like but takes great determination to come in on your own and work on the things you don't. Jamie's spent a long time after WODs in open gym sessions working hard on his mobility and it's starting to show.

With that said Jamie has always been a great asset to the family at CSC and is always good for a joke or two during classes.

Thanks for the laughs Jamie and keep up the good work.

It should be noted that every day our coaches see members that are considered for this award, just because you don't get the coveted Member of the Month, it does not mean we haven't seen greatness in you.

The task of choosing someone for the award is getting harder and harder! We want everyone to aspire to be a better version of themselves and we constantly see people stepping outside of their comfort zone, people trying something new and working hard on their weaknesses. The Member of the Month looks to shine a light on those who have impressed us and taken clear steps to practice what we preach and improve their ability beyond what we teach in the sessions.

Every month we struggle to single out members who embody what we do at CSC as each one of you understands our approach and training philosophy. Keep up the good work and aim to be our next Member of the Month.



Due to the departure of Head Coach, Kaj, I am pleased to announce that this role will be taken over by our very own Paul Shelley.

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We have all supported Paul through his ambitions with CrossFit and Gym Jones, and his breadth of knowledge across these areas will provide you with a unique but effective spin on your box programming. 

As many of you have witnessed, Paul demonstrates dedication, commitment, focus and overall ambition to achieve. He is constantly working to improve his knowledge and
skills as a coach by working closely with the team and myself, alongside his own ventures. I am confident that this professional development will thrive in his role as Head Coach. 

I would also like to congratulate Paul on completing his Level 3 Gym Jones over in Salt Lake City, Utah. We are super proud! ~Tim

With Paul stepping into the role of head coach, this opens up a position for a new member of the CSC family. So with that in mind we would like to welcome Dan Heath as our newest member of the CSC team.
 Dan has a wide range of experience in both Crossfit and strongman and will be on hand to instruct and offer his advice as part of the coaching team.

Please take your time to introduce yourselves and welcome Dan to CSC. If you want to know more click the button below. 

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This month we want to remind everyone that we have added a few things in and around the box. 


We have extended the flooring in both box one and two this provides extra space for warm ups, socialising and activities. Please treat the flooring as you would in any area of the box, clean up spills, report damage and use it to warm up and get mobile.


In addition to the flooring, we have purchased some extra "Atlas" balls which I am sure you will all see appearing future workouts. For those unfamiliar with Atlas balls, Atlas balls/stones are most commonly associated with the World's Strongest Man competition but can be used in many workouts to help develop core strength. Their awkward shape and unusual centre of gravity when lifted allow's them to promote the need for strong core stabilisation and can be a great fun way to get an all body workout.


We are also installing more pigeon holes into box 2. The pigeon holes are there for you to leave personal items in a safe place while you work out. 
Please note CSC do not take responsibility for any items lost or damaged while on site. Please take care of your own items and ensure that they are safe and secure, these are your responsibility


Keep your eyes open for a new Olympic lifting warm up poster, this is designed for you to follow and be ready for your lifts. Use this to get warmed up in the right way for the prescribed movements either during open gym or in a WOD.


We are investing heavily in the bathroom areas of CSC. Both bathrooms will shortly be receiving extensive upgrades, with a shower being installed Into box 2. This means we can cater for people requiring showers in both boxes and hopefully allow people to get to work or social events after a gruelling work out after all we know your time is precious.
We will be starting with box 2 initially then moving over to box one. Obviously, while we do these refurbishments it may mean the toilet may be out of action for a short period, but we don't intend these refurbishments to inconvenience you too much. Please bear with us while we carry out the upgrades but we hope the additional shower will be a welcome addition.


Over the next few months, the CSC website will be getting its annual refresh and we will be moving a few things around. If there is anything you like, want to see added or have any suggestions Please ping MJ an email or a message and we will look to take on all appropriate suggestions. 

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Kaj Jackson, Amir Khan, Alex Whitlock, Paul Ramage, Sara Fenton and Tash Khan all took part in the "Battle for the Midlands" competition

Battle For The Midlands returned for its 5th year of competition at UNIT 22 CrossFit Northampton on August 19th & 20th. The format was same as the two previous years, where same-sex pairs competed in 3 workouts on day 1 of the competition to determine their category for workouts 4 -6.  

Categories for workouts 4 – 6 will be the BFTM Trophy (scaled competitors) and the BFTM Cup (Rx’d competitors), so workouts 1 – 3 will decide which category they were fighting for.

Amir and Kaj Finished 15th of 24 in the RX category
Alex and Paul finished 4th of 40 in sales category
Sara and Tash finished 11th of 40 also in scaled

Well done all a fantastic effort, thank you to everyone who attended or sent support to the teams. Lets keep the CSC flag flying high and get out and compete :)


While we are talking about competitions, don't forget that we are holding the Central Staffs Cup in October, and as we run up to the event we will be looking for volunteers. We need judges, administration staff, facilities assistance and of course lots of people cheering on the competitors.

Now this is our first 2 -day event so we need as much help as we can. CSC members can get more information from the Team Facebook page, but if you're not a CSC member why not drop us a line if you want to help.

This is looking to be one amazing weekend of events so , if you can't take part, please do come along and support the competitors as they smash the WODs and compete for the podium.

On the 1st - 4th of September Dusan Grujic, Erica Tultle, Charlie Trotter, Jess Hester, Paul Ramage, Ness James, Mike Chatfield, Tracey Birchall, Gav and Sam Heath, Wes Hester and Michelle Buckley will be going up against some of the best in Europe in Tribal Clash. The venue is in Devon, so those of you who are traveling to support the teams travel safe and please, lots of photos of the CSC teams.

We also have a number of members tackling the Tough Mudder event on Sunday 10th September. This looks to be a good event with a few laughs along the way.

Good luck to all those people competing in September and fly that CSC flag high.


The last Friday of every month is our Hero WOD, to book your free place go to teamup by clicking the button below and get involved.

This month we dedicate our Hero WOD to
Corporal Ryan C. McGhee (21)

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C, his mother Sherrie Battle McGhee, and his brother Zachary.


With August behind us and Septembers activities already started and ready to roll, it has been one great summer for CSC and its members. Remember we have lots of new members so make sure you introduce yourself to anyone you don't know and make them feel at home. If you want any more information please do not hesitate to contact us, or speak to one of the coaches. If your not a member and are in the area, why not pop in for a brew and say hello, we always like meeting new people, you could even stay for a WOD :)

Martyn Jennings

Amature Photographer, Father, Part Time Crossfit,