TUESDAY

Sorry for the late post! I had new peeps starting elements tonight. It’s not easy getting acclamated with all of the new stuff to learn when you have no knowledge of CrossFit and what this is all about. Did you know what a sumo deadlift high pull was when you started CrossFit? For newbies this is all foreign and the first session can be overwhelming, and when they start classes, it’s even worse. So don’t forget to welcome new peeps to the class. Usually they are super nervous. Thanks!

So let’s talk about the fact that the 5:30 am class is soooo packed out lately. I need to either add another coach or open up a 6:30 am class. In the past I had a 5:30, 6:30 and 7:30 am class for 5 years. The 6:30 and 7:30 never had more than 3 or 4 people … for years! So eventually I was able to close these classes out, and no one has ever asked for these time slots thereafter. It’s either very early or later at 9:30 when things are busy. I really hate to open up a 6:30 class if it’s going to be a dead spot again. So I’m going to see how attendance goes this week and contemplate having a pre-registration the night before by 9 am for the 5:30 class. If attendance is high, then two coaches will be on. Give me and Nelson your feedback. In the meantime, if you don’t normally train at 5:30, please come at your usual time and not the 5:30.

STRENGTH:

Hang Squat Clean
Build to Heavy Single

1/1/1/1/1/1

METCON:

“UNDER THE LIGHTS”

OPEN & PERFORMANCE
AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round

FITNESS
AMRAP 8: 
3 Hang Squat Clean (75/55)
3 Toes to Bar
6 Hang Squat Clean (75/55)
6 Toes to Bar
9 Hang Squat Clean (75/55)
9 Toes to Bar
…
Up by (3) reps each round