Wednesday, November 13, 2019

Work Out of the Day


I. Clean pulls 7×2
Then 1RM PC


II. For Time:
100m sprint
PC @ body weight
(sprint 100 then 10 PC, sprint 100 then 9 PC, sprint 100 then 8 PC…)


Same as class WOD



We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise we’ll let you in with plenty of time to warm up and get your WOD on!

Finally, the same goes for the hours where classes run back to back. Please don’t treat the box like an all-day open gym. You have a class time and that’s when you’re due in. It’s truly hard for us to keep track of everyone and the space management when you’re making your own rules.

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PJ, SJ, DL, DU…all the “stuff”!OPEN GYM OR…