Good afternoon #getbolt members! We have @olychad on Saturday for a weightlifting clinic so there will be 1 class for a WOD at 7:30 am. Clinic starts at 9 am, so we will have a tight schedule post workout. Thanks in advance for your help!

Happy New Year We will be celebrating the new year and tailgate for the Cowboys game this Saturday at BOLT! Who: You and all your awesome BOLT friends! What: ChefMattBear will be cooking burgers and brats, bring any entrees, meat for the grill, or sides and drinks you like. Cowboys game, and tailgate activities! When: Saturday, Jan 5th starting at 5pm until the end of the Cowboy game Where: BOLT Why: Celebrate all our 2018 accomplishments and Dream Big for 2019

From our #getbolt family to yours. Merry Christmas! Stay home and celebrate with your family or friends and then join us on Wednesday for the open gym times below. Dec 25 - CLOSED Dec 26 - OPEN GYM 9-11am, 12-2pm, 415-6pm What's your favorite Christmas tradition?

Have a Beary Merry Christmas 🎄 Christmas and New Years Schedule 🎄 Dec 24 - CLOSED Dec 25 - CLOSED Dec 26 - OPEN GYM 9-11am, 12-2pm, 415-6pm 🎄 And a Happy New Year! 🍾 Dec 31st 530am, 830am, Noon, 315pm 🍾 New Years Day - CLOSED 🍾

Who’s Ready to LIFT?! We are setting up 2019 to be filled with the Best and Biggest lifts we’ve got!!! CrossFit BOLT is beyond excited to have 2-time Olympian and 8-time National Champion, Chad Vaughn, and his wife, Jodi Vaughn, come share their knowledge and coach us through an Olympic weightlifting clinic! Chad Vaughn @coachjodi.v Vaughn Weightlifting ———— Details: * Date: January 12, 2019 CrossFit BOLT & BOLT Athletics * 2 Hour Clinic * You MUST Sign up and reserve your spot! (Check your email! Links to sign up are within the email that was previously sent out) * Session 1 must be completed before proceeding to sessions 2 , 3, and so forth. That being said, you will have more opportunities to continue working and learning with these incredible coaches! * Pricing: - Session 1 (2h) $50 - Session 2 (90min) $75 with 3-person limit - Session 3 (90min) $75 with 3-person limit - Personal Training (1h) $125 with no prerequisite ———— This is an AMAZING opportunity to put more knowledge in the bag, to become STRONGER and BETTER, and lift some barbells in the process (who doesn’t love doing that)!!! You won’t want to miss out! It’s gonna be so much fun! ———— For more information please look at the email that was sent to you! ••••• #CrossFitBolt #CrossFit #OlympicWeightlifting #Snatch #CleanandJerk #CrossFit #CrossFitGames #TexasStrong #LIFT #McCraneyMade #HungryHeart @ CrossFit BOLT & BOLT Athletics

Who’s Ready to LIFT?! We are setting up 2019 to be filled with the Best and Biggest lifts we’ve got!!! CrossFit BOLT is beyond excited to have 2-time Olympian and 8-time National Champion, Chad Vaughn, and his wife, Jodi Vaughn, come share their knowledge and coach us through an Olympic weightlifting clinic! Chad Vaughn @coachjodi.v Vaughn Weightlifting ———— Details: * Date: January 12, 2019 CrossFit BOLT & BOLT Athletics * 2 Hour Clinic * You MUST Sign up and reserve your spot! (Check your email! Links to sign up are within the email that was previously sent out) * Session 1 must be completed before proceeding to sessions 2 , 3, and so forth. That being said, you will have more opportunities to continue working and learning with these incredible coaches! * Pricing: - Session 1 (2h) $50 - Session 2 (90min) $75 with 3-person limit - Session 3 (90min) $75 with 3-person limit - Personal Training (1h) $125 with no prerequisite ———— This is an AMAZING opportunity to put more knowledge in the bag, to become STRONGER and BETTER, and lift some barbells in the process (who doesn’t love doing that)!!! You won’t want to miss out! It’s gonna be so much fun! ———— For more information please look at the email that was sent to you! ••••• #CrossFitBolt #CrossFit #OlympicWeightlifting #Snatch #CleanandJerk #CrossFit #CrossFitGames #TexasStrong #LIFT #McCraneyMade #HungryHeart @ CrossFit BOLT & BOLT Athletics

Who’s Ready to LIFT?! We are setting up 2019 to be filled with the Best and Biggest lifts we’ve got!!! CrossFit BOLT is beyond excited to have 2-time Olympian and 8-time National Champion, Chad Vaughn, and his wife, Jodi Vaughn, come share their knowledge and coach us through an Olympic weightlifting clinic! Chad Vaughn @coachjodi.v Vaughn Weightlifting ———— Details: * Date: January 12, 2019 CrossFit BOLT & BOLT Athletics * 2 Hour Clinic * You MUST Sign up and reserve your spot! (Check your email! Links to sign up are within the email that was previously sent out) * Session 1 must be completed before proceeding to sessions 2 , 3, and so forth. That being said, you will have more opportunities to continue working and learning with these incredible coaches! * Pricing: - Session 1 (2h) $50 - Session 2 (90min) $75 with 3-person limit - Session 3 (90min) $75 with 3-person limit - Personal Training (1h) $125 with no prerequisite ———— This is an AMAZING opportunity to put more knowledge in the bag, to become STRONGER and BETTER, and lift some barbells in the process (who doesn’t love doing that)!!! You won’t want to miss out! It’s gonna be so much fun! ———— For more information please look at the email that was sent to you! ••••• #CrossFitBolt #CrossFit #OlympicWeightlifting #Snatch #CleanandJerk #CrossFit #CrossFitGames #TexasStrong #LIFT #McCraneyMade #HungryHeart @ CrossFit BOLT & BOLT Athletics

Hey #getbolt! @coach_janet123 and @trentyama are having TWINS and we want to shower them with love. Join us for a baby shower in their honor on Friday. Please RSVP on Facebook or by letting us know here so we know how much food to provide! We are taking up a collection to buy them one of the strollers you see from the Bolt family. Either give money to Yong, Mandy, Cindy E or Jen or use Venmo and message bank of Yong @Yong-Oh. We hope to see you there!!

Several members traveled down to hill country to run the #RagnarRace a relay style race through 200 miles of mud, back roads and paths FOR FUN. #getbolt had several teams, including the winning crossfit team! Way to go everyone!

Never miss a Monday. Top benefits of exercise: -It can make you feel happier -It's good for you muscles and bones -It can help brain health and memory -It can help with relaxation and sleep quality -Coming to Bolt means spending an hour with the #getbolt family!

Today is a running day! Don't forget your favorite pair of running shoes. We'll test your cardio with our favorite tool, the #assultbike and then go into a 3K run. Maybe it'll give you that realization you can run that 5K you've been eyeing for months! Don't cherry pick, see you tonight! 💪

#Repost @crossfitbolt (@get_repost) ・・・ ⚡️BOLT NEWS⚡️ New Specialty Clinics are coming to CrossFit BOLT! Ready to add new skills to your repertoire, improve your efficacy, re-tool the basics, tackle new drills, and learn more about yourself as an athlete? ~ As always you will get your daily dose of awesome WODs and expert coaching in class, so how will these classes be different? • With our BOLT Skills Series we will drill deep into a selected functional movement or skill, deconstruct the movement, and then put the puzzle back together to improve movement quality and hopefully get some PRs! Participants are limited so you get more time working with coaches, additionally we will send you individualized weekly programming/homework (including video tutorials) so you can do the important part....PUT IN THE WORK! ~ 🚨First Class: September 22, 2018 at 10am Details: * Movement: Handstands and Progressions * Class Length: 75min * 10 Athlete MAX (Must sign up prior to class) * ADDITIONAL STRENGTH and SKILL PROGRAMMING * TUTORIAL VIDEOS, specific to the skills * PRICING: * CrossFit Bolt members $20 * Non-Members $30 ~ Coaches * Matt McCraney ( @coachmattbear ): Coach of 5x CrossFit Games Athlete and the 2018 10th Fittest woman on Earth, Cassidy Lance-McWherter * Rebecca Fuselier ( @rebeccafuselier ): 2016 & 2017 CrossFit Games Athlete (Teenage Division) ~ Looking to sign up? Have any questions? Sign up at the gym or DM us with any questions or concerns ~ LET’S DO THIS! ⚡️ ••••• #CrossFitBolt #GetBolt #CrossFit #CrossFitGames #Fitness #CrossFitDFW #SkillsandDrills #Handstands #Coppell #HungryHeart

⚡️90 day Nutrition challenge ⚡️1st place finisher- @jsreigns ⚡️Jonathan decreased his body fat by 6.4 percentage points!!! He also had the most improved scores on 18.1, 18.2, and 18.2a ⚡️Secrets to his success Become aware of what you are putting in your body, especially sugar content. I love measuring all my food so I know exactly where I stand with macros and I avoid my eyes being larger than my stomach and overeating. ⚡️Congrats on all your hard work 👊🏻 The CHAMP is here 👊🏻

⚡️90 day Nutrition challenge ⚡️2nd place finisher- @riann024 ⚡️Riann decreased her body fat by almost 6 percentage points!!! She gained nearly 4lbs of lean muscle mass 💪🏼, improving each performance metric, most impressive was dropping her mile time by 1:58!!! ⚡️Secrets to her success The Be, Do, Have Principle Grit: The Power of Passion and Perseverance ⚡️You killed it, your consistent effort and hard work is an inspiration to us all! @ CrossFit BOLT & BOLT Athletics

⚡️90 day Nutrition challenge ⚡️3rd place finisher- @moto_jen ⚡️Coach Jen decreased her body fat by 7.8 percentage points!!! While losing overall weight and significantly improving her BF%, she improved each performance metric included a lifetime PR Clean at 215#!!! ⚡️Secrets to her success “Weight loss isn't linear, what works isn't cookie cutter, you gotta find what works for you and you can stick to :)” ⚡️Excellent work Coach Jen, way to lead from the front!