Instagram Tips For Your Crossfit Box

We all know the importance of social media in both generating new clients and engaging your current gym members. And we also know how important visuals are in generating quality content. So while Facebook and Twitter get the most attention when it comes to social media, Instagram can also be a powerful tool in growing your Crossfit box. Here are some tips to help you best utilize this app:

- Accessibility- Make sure your website's home page contains a link to your Instagram page. Include it in either the header or footer of the page along with links to all of your gym's other social media outlets.

- Constant Variance- Your workouts are constantly varied (functional movement performance at a high intensity),  and your Instagram should be as well. Use pictures and videos, workouts and down time, coaches and athletes. Give the people viewing your page a comprehensive view of your box.

- Inclusivity- Resist the urge to focus on the feats of your highest-level athletes. Not only is this not going to bring new clients through the door, it could even intimidate them and push them away. Make sure the focus is on all of your athletes. Use Instagram to celebrate accomplishments and achievements on all levels.

-Personality- Make it fun! Include some social events and goofing off to show that your box is about more than just training. Show people that members of your gym will get fit and have fun doing it.

Keep these points in mind when creating Instagram content, and keep following along for more ways to enhance your Crossfit gym's marketing strategies.

12/6/12

Everyone is doing the same workout today. Focus on Speed and Power!
Move with good technique and set yourself up for a successful meet on Saturday!


Warmup
General Dynamic
Choice Shoulder Mobility
Choice Hip Mobiity

Strength:
Max Effort Power Snatch

Conditioning:
3 rounds: (Optional 4th round for 7:00 AM Group)
10 Back Squats
10 Burpees
10 heavy DB Snatches, alternating sides

11/29/12

Apologies for the lack of a post the other day!

Today, same as two weeks ago, we are focusing on speed and quality of movement gearing up to race this weekend. Snatches and burpees are both very technical movements, so be mindful of your position as you move fast!

Fast pull under the bar on the snatches, and squeeze your butt on the burpees!

6:00 AM Group

Warmup:
General Dynamic
Choice Mobility- you know what you need to do!

Skill:
Practice Power Snatches

Conditioning:
On the minute for 14:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees

7:00 AM Group

Warmup:
General Dynamic
Spend a little extra time addressing mobility!

Strength/Conditioning:
On the minute for 20:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees

11/26/12

Hope everyone enjoyed their break and is ready to get back to work!
Today is all about SPEED and POWER. Be fast but move clean!

6:00 AM Group

Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat

Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%

Conditioning-
3 rounds:
10 Hang Power Cleans
10 Goblet Squats, use a heavier weight than usual
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds

7:00 AM Group


Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat

Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%

Conditioning-
3 rounds:
10 Hang Power Cleans
10 Front Squats
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds

11/20/12

Great job this weekend! The first step on a long road.

Today we are just going to focus on two strength movements in our last session before break. When you are home, if you want conditioning workouts, go through the workouts we have done so far this year and choose one or two that you can do with the equipment you have. If you have access to a barbell and can get some squats, push presses, and cleans in that would be great too! Most importantly, STAY ON TOP OF YOUR MOBILITY!







Both Groups

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility

Strength, Part 1:
Max Effort Back Squat

Strength, part 2:
Power Clean and Push Jerk, work up to a heavy single

11/15/12

As our first meet approaches, today is an opportunity to tune everything up for the weekend!
Squeeze your butt and get full extension on both your cleans and pullups! Keep your shoulders back!

Everyone has done a great job so far this year, let's keep up the good work!



Also check out the pullup and ring row videos from previous posts!

6:00 AM Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Mobility

Strength/Skill:
Spend 10 minutes practicing cleans

Conditioning:
On the minute for 14:00
Odds- power clean, hang squat clean, power clean, hang squat clean
Evens- 5 PERFECT Pullups/Ring Rows

7:00 AM Group

Warmup:
General Dynamic
Plenty of mobility time- ADDRESS YOUR NEEDS

Strength/Conditioning:
On the minute for 20:00
Odds- power clean, hang squat clean, power clean, hang squat clean, use 65-70% of your 1rm clean
Evens- 5 PERFECT Pullups/Ring Rows

11/13/12

Great job on a tough workout yesterday!
Today we are really going to focus on technique and position!
Neutral spine, knees out, elbows/armpits forward!

Everyone is doing the same workout again, check out these videos to get prepped.






Warmup:
General Dynamic
Shoulder Mobility
Squat Prep

Strength:
Max Effort Push Press

Conditioning:
5:00 Dumbbell Snatch Test (see below)
Rest/Move to Nelson
5:00 with a partner, alternate wall walks. Watch your partner and give them technique feedback!

For the Dumbbell Snatch Test, we are looking for max reps in the 5:00 time domain, switching hands as needed. While it is labeled a test, the focus here is on technique!
You may do this with a barbell or a kettlebell based on coaches' approval.