MONDAY

I’ve noticed that many of you do not do the posted warm up or barely warm up at all. I’d like to see everyone doing the warm up or else I will have group warm ups from here on out. Please get to class on time and start the warm up on the board and please don’t start the strength program too early. Strength does not start until 15 minutes after class has begun. Wait until the coach goes over the strength program for the day. Those starting too early make others feel rushed. There’s plenty of time to say “hi” to your friends, stretch and foam roll for the first five minutes then start the warm up, which usually takes 10 minutes. And if you’re late, pick up where the class is at.

STRENGTH:

squat clean + 3 split jerk

1 + 3 x 5

CrossFit WOD:

2 rds:

100 meter run

10 kb swings 53#/35#

200 meter run

20 goblet squats 53#/35#

400 meter run

40 situps

LEVEL 1:

2 rds:

100 meter run

10 kb swings 26#/18#

200 meter run

20 air squats

400 meter run

40 situps