November Newsletter

October has been so busy, we thought it would be great to sit down and write up a recap and also talk about some upcoming things in the month of November!



For the third year in a row, we hosted our Barbells for Boobs fundraising event during October, which is breast cancer awareness month.  Over the years, we have raised hundreds of dollars for this charity whose purpose is early detection of breast cancer in women and men.   So many people were able to have screening tests thanks to what Barbells for Boobs does working with the CrossFit community.

This is always a fun event and it was awesome as always to see everyone show up decked out in pink to lift some weights.  We had “Grace” PRs across the board.  It’s crazy to see how many people RX’d this benchmark CrossFit WOD in under 5, 3, or 2 minutes, and with multiple women in the 2-3 minutes range.  That is seriously strong!



Another fun event we just attended last weekend was the Warwick Fire Department’s 5K race.  It’s always great to get out there and support your local community.  Again, we were super proud of our team runners at this race.  Stephanie Incerpi won 3RD place in the women’s 30-39 group and Lexi Schwartz won 2ND place in the women’s 20-29 group.  Mike Moloney narrowly missed 3RD place in his age division by 2 SECONDS!!!  Should have pushed that guy out of the way, Mike! Ha ha ha, just kidding, sportsmanship, etc.  :)  Also, the “best gym team” award went to none other than CrossFit Banana! How exciting!  Well done, everyone. 



As you have “experienced”, we have recently invested in some Assault Bikes – we know how much everyone has loved those so far!  What do you think – will the bike pop up in the CrossFit Open one of these years?  We’ll be ready if so!  We have also added some trap bars to our collection, which we had a lot of fun using to do some carries last week.  These are great for building up forearms, core and upper back strength as well as conditioning.  We’re happy everyone has enjoyed using these new pieces of equipment.  We want you to have the best experience possible at CFB and that includes keeping the inventory as well as movement stimulus evolving and up-to-date.



Winter is coming.  If you’re a veteran at CFB, you know that the main gym is heated during the winter, but the room with the garage door opening is not.  We are currently working on insulating and adding a new heating solution to that space to make things more comfortable for everyone. 

In line with that, we have made a lot of other physical changes.  You’ve probably noticed that we’ve started expanding the usable space in the gym by adding mats to the old “living room.” This space is also heated in the winter and will make a great warm-up room for the evening class transitions. The long-term goal is to build out the area with lifting platforms and more.  More info on that project to come over the next several months!



November is a busy month as we kick off the holiday season.  Here is a listing of the class schedule changes this month.  A full schedule for the winter holidays will be posted soon. 

Friday, November 11 (VETERAN’S DAY) – We honor our nation’s veterans with a hero WOD at 9:15 AM

Thursday, November 24 (Thanksgiving) – One WOD at 9:15 AM

Friday, November 25 CLOSED



Congratulations to Scott Sullivan and Stephanie Incerpi, who are getting married this month – best wishes and continued happiness to you both!



Mike Chase and Joanne Gongoleski celebrate birthdays in the month of November.  Enjoy!



Don’t forget, we’re wrapping up the month of October with HALLOWEENWOD, Dave’s haunting workout on Sunday, October 30.  Wear a costume and you may win a prize!!!



We’d like to add a ‘your questions asked’ section to the newsletter as well as more blog posts.  Please shoot us an email with any question(s) you have about training, nutrition, etc.  We’d be excited to answer it or cover it in a blog post. 

We’ll keep up this monthly newsletter and print a version for the board so everyone can stay in the know. 


Keep it up!

Amanda and Dave