OPEN GYM OR….

Thursday, September 5th, 2019

Work Out of the Day

SKILL/SWOD

OPEN GYM OR…

1.
21-15-9
BP
wt’d hip ext.
wt’d dips (1/4 bw)
400 m run

2.
PJ
5 x 10 UB *you choose load
alt: 1′ light bike btw sets

RX+

REST DAY

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

SUNDAY HERO WODS!!

NEW THIS MONTH:

We are offering an opportunity to come in and hit a Hero WOD throughout the next four Sundays in September.

We are using this as a fundraiser to continue raising money for extra equipment for the gym.

If you are an experienced CrossFitter looking to hit a hard workout on Sunday and give back to your community, look no further. We are allowing the participants to tell us which Hero WOD they want to do.

HERE’S THE PLAN:

Every Thursday in September we will keep the hopper out at the whiteboard. The participating athletes can research the Hero WODS and put their favorite one, or the one they want to do, into the hopper. Sunday’s Hero WOD will be selected at random and everyone who signed up will do that week’s selected workout.

THE IMPORTANT DETAILS:

Athletes need to be comfortable with their movements (RX and higher level bravo athletes only.)

Some scaling will be provided and a coach will be on site.

This is for fun and not part of the regular programming.

The cost is $75 to throwdown (no prorating.)

Again, this is good for the next FOUR Sundays in September!!

September 8th is at 7 AM due to USAW. Sunday Sept 15th and 22nd are at 10 AM. And Sunday 29th will be early due to i99. Only 20 spaces available. This is a first come first serve so Text Sam to Reserve your spot. Text the box if you don’t have Sam’s number.

We are looking forward to throwing down with you guys and honoring some heroes in the process! #rebelstrong

OPEN GYM TIMES AND STRUCTURE ON THURSDAY

Friendly reminder about Open Gym: 

Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day. 

Additionally, due to the fact that we have classes, and we’re not an all-day 24/7 Globo Gym, your classes are still about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.  

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the high-intensity metcon to work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M, T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules. 

 

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