February 2018 – Newsletter

<!doctype html> CrossFit Tradewinds – February 2018 Newsletter

CrossFit Tradewinds Newsletter #3.2

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The Open is Coming!

Tell Christmas to take a hike - to a CrossFitter THIS is the most wonderful time of the year! The road to the CrossFit Games starts this month with the Open, a 5-week stretch when CrossFit athletes all over the world participate in a new WOD announced each week, and submit their times in hopes to qualify for the next round of competition - the Regionals. This is all with an eye on making it to the Games in Madison, WI in the summer. 

CFT will be hosting its own event in conjunction with the Open - the Tradewinds Open Team Challenge! Take a look in the Events & Challenges section of this newsletter for complete details. If you want more info about what the Open is all about, check Coach Andy's video blog: What is the Open.


  • Athlete of the Month
  • Trivia Night
  • Tradewinds Open Team Challenge
  • Tradewinds Kids
  • New Year New You Recap


  • Coach's Corner: Nutrition 
  • Elements Program Graduate
  • Schedule Adjustment
  • Monthly PR Announcements 
  • Social Snapshots


   Athlete of the Month   

The Athlete of the Month for February is Tom C!
Tom has been with CFT for just over a year now, and he is the epitome of a hard working, no nonsense athlete. He shows up and does the work, and it shows in the progress he's made and the energy he's gained since starting. Let's hear more from the man himself! 

Athlete Interview
CFT: Where are you from?
Tom: North Salem, NY, a small town in northern Westchester.

CFT: How long have you been doing CrossFit?
Tom: Last month was my one year anniversary.

CFT: Did you have a fitness background prior to starting CrossFit?
Tom: Yes, I've always been active and exercised somewhat regularly.

Full Interview

  Events & Challenges   

Trivia Night | Friday, 2/16 | 9pm | Blackstrap BBQ

Join your Tradewinds friends for a fun, competitive night out as we all take on team trivia. Put your skills to the test... May the best, the brightest, and the ones with the most knowledge win. Don't miss out!

Trivia will be hosted by Classic Rock 100.7 WZLX on-air radio personality Angie C.


  • Friday, February 16 at 9:00pm
  • Blackstrap BBQ (back room)
  • 21+
  • $15 per person
  • Guests are welcome to attend
  • Must sign-up in advance 
  • Limited to 30 attendees
  • Deadline to sign-up is Monday, February 12th

*Food and drinks will be available for individual purchase.

Reserve Your Spot


Tradewinds Open Team Challenge 

February 22 - March 23

We're hosting our 3rd annual internal CrossFit Open Team Challenge in conjunction with the official CrossFit Open. Athletes will have...

  • 5 weeks
  • 5 workouts designed by CrossFit HQ,
  • 5 opportunities each week to earn points for your team 

It's time to put all your hard work in the gym to the ultimate fitness test.


Important Details:

Each week we will host:

  • Thursday Night Throwdown
    • Athlete head-to-head live workout after the weekly workout announcement starting at 8pm (2 athletes each week TBD)
  • Friday Night Lights
    • Designated heats with judges
    • Athletes must RSVP in advance to confirm heat time

Cost: $45 per person
Deadline: Registration and a Tradewinds Open shirt - Monday, February 5
General Registration Deadline (no shirt): Monday, February 12

Important Dates:

  • Thursday, February 22
  • Friday, February 23
  • Thursday, March 1
  • Friday, March 2
  • Thursday, March 8


  • Friday, March 9
  • Thursday, March 15
  • Friday, March 16
  • Thursday, March 22
  • Friday, March 23

More Details


Participants who register by Monday, February 5 will receive a limited addition Tradewinds Open 2018 Shirt. Make sure to complete the shirt size survey below by 2/5. Any sizes or registration not submitted by then will not receive a shirt.

Reserve an Open Shirt

Tuesdays, March 13 to April 17 | 4:00-4:45pm

Registration is open for the March & April 2018 Tradewinds Kids CrossFit program.

The program is designed to help introduce kids to (fun) fitness and build on skills from the previous kids program. The program has 3 key principles and an overall goal.

Program Details

  • Kids 7-13 years old
  • 10 Spots Available
  • 6 Sessions
  • Tuesdays - 4:00pm to 4:45pm
  • March 13 to April 17

Cost: $100 per kid | Limited to 10 spots!

*If there is enough interest for a 4-6 years old age group we may also open up another session.


Stay up to date with all the upcoming events at CrossFit Tradewinds. Check-out our events calendar.


  Challenge Recap 


Over the course of 4 weeks, 10 athletes took back control of their health & wellness by participating in the Tradewinds New Year New You Challenge.  

Congratulations to Todd for finishing top of the pack in our 4-week fitness & nutrition challenge!

Here are his fantastic results:

  • Logged 21 Workouts at Tradewinds
  • Lost 2.5 lbs
  • Lost 2.2% body fat
  • Gained 1.8 lbs of muscle 
  • Hit 21 days within his calorie goal
  • Hit 26 days of his water goal

Those are some incredible results and some amazing accomplishments. Awesome work Todd! 


  Coach's Corner - Nutrition:  

 The Importance of Tracking  

Nutrition can be simple, it doesn’t need to be complicated. The first step is to start tracking your food and logging it. Get a sense for exactly what you’re eating, how much you’re eating, and when you’re eating different types of food. Check out Coach Andy's video to find out more helpful tips.

  Nutrition Seminar Recap  

Last month we also hosted a fantastic nutrition seminar which included topics on basics of nutrition information, scientific approach to what we consume, what are macronutrients in depth, how to fuel ourselves for grueling workouts, lots of healthy eating habits, and tricks for staying on track.  


  Elements Graduate 

Another month, more Elements graduates. We're highlighting Andrea this month! She completed the CrossFit Tradewinds introductory 1-on-1 Elements Program with a smile on her face and tons of determination! She went through each session like a warrior and gave it everthing she had. Great work Andrea. We look forward to all the amazing things you are going to accomplish at CrossFit Tradewinds!

This program is designed to introduce individuals new to fitness and CrossFit, the fundamental movements that we use during our group classes. The program allows individuals to learn how to perform exercise movements in a safe and efficient manor to to establish a baseline for their current abilities. Classes are scheduled around clients availability and are done in a 1-on-1 setting. The program is available for all levels and no previous experience is necessary.

Interested in learning more about the Elements Program and the other programs offered at CrossFit Tradewinds? Sign-up for our 15-minute No Sweat Intro


No Sweat Intro

   Schedule Adjustments   

February 2017:

  • Reduced schedule from 2/1 to 2/10 (no mid-day or 4pm classes, no 6am on 2/7, only one 10am on 2/3 & 2/10)
  • One 10am class on 2/19


   Monthly PR Announcements   


Be sure to log the personal records you get for each movement & workout on WODTogether to see your achievement appear in this section. Also... don't forget to log your PRs on the weekly PR board.
Got a PR that you're proud of and want to show off? Let us know!

January PRs

Carla: 4m:14s
Stephanie B: 5m:46s
Mary: 5m:23s
Paul: 5m:54s

Power Clean x3
Sunny: 100lb
Josh: 160lb
Caitlin: 100lb
Heather: 120lb
Mary: 125lb
Caren: 120lb
Angelica: 60lb
Paul: 165lb
Jackie: 100lb
Nathan: 175lb
Todd: 195lb

Josh: 30m:10s
Caitlin: 28m:00s
Marcelo: 29m:35s
Stephanie B: 21m:07s
Natasha: 26m:16s
Carla: 14m:43s
Caren: 21m:38s
Jackie: 23m:15s
Christina: 27m:42s 
Paul: 25m:44s

Heather: 23m:00s


   Social Snapshots   

In the gym we flex our muscles, but last month a group of athletes exercised their muscles AND their minds outside of the gym! We had an awesome athlete night out at Boda Borg, and a nice group dinner after! We love getting out and being social! Don't miss our next athlete night out - Trivia - on 2/16.


Tradewinds House Rules

If you are new, welcome to the Tradewinds FitFam! We hope you are enjoying our programs and our community. Take a quick look at our house rules to ensure you are on the same page as everyone and to make sure you have the best experience possible.

Also, with the cold & wet weather upon us, please remember to wear a separate pair of shoes to the gym to try to help keep the floors as clean as possible. House Rules


That's all for this month. Be sure to use the links below to like and follow us to stay up-to-date with all the happenings with the gym. Also, you can review us on Facebook right here




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45 Crest Ave., Winthrop, MA 02152

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