MONDAY

Matt Z, Don, Gabe

Happy Monday everyone!  I hope you had a great weekend and were able to get out and enjoy the beautiful weather. I’m really excited after having a coach’s meeting Sunday where myself, Kristen, Mike, Joe and Nelson came together as a team to discuss new and exciting things that will be coming to Thor Fitness. I will make announcements as each one of these elements will be introduced. So please be on top of logging onto the Thor Fitness blog (where wod is posted) daily where I will keep you up-to-date.

The first announcement is the start of a Referral program. For every new member you bring into Thor Fitness that starts the Elements program and continues on into a membership for the first month, you will receive $50 off for one month of your membership. (That’s a two month obligation.)

Second announcement of many is, this Sunday is Bring a Friend to Thor Fitness Day. I’ve planned a team workout that will be scaled accordingly for everyone participating. Be sure to get your friends and family in to experience a CrossFit workout. It will be ass kicking but fun!! And if you ask someone and they say “I can’t do CrossFit. It’s too hard.” Well, tell them that it’s hard, yes, but anyone can do it. You all know this program works. Why not pass it on to someone else that you know will benefit?  And if they end up sign up, you get $50. Bring a Friend Day to Thor Fitness will be at least once a month.

Third announcement, I’ll keep you posted on a challenge that will be open to everyone that will last for one month starting October 1st. I’ll give you a hint. It has to do with rowing.

 You may notice a restructure in the warm up, skill/strength and wod. Please be on time and get ready to work. Warm up will not be on the clock all the time, but will be more structured in a group setting. First few minutes arriving to class you will have time to foam roll and stretch ect but more importantly a chance to catch up with your friends to chit chat. You are NOT on the clock when you enter the gym! Loosen up for the first few minutes before the coach goes over the warm up and gets everyone started together. I repeat, do not start the warm up early. If you’re early, do whatever you want until the warm up starts, which will be about 5 minute after class starts. We workout together and we will warm up together. Thank you for your cooperation. 

ACTIVE WARM UP:(coach’s choice) 10 min

STRENGTH:

Press

Take 15 minutes to hit a 1 RM

CrossFit WOD:

3 rds:

30 power cleans 95#/65#

20 situps

15 burpees

*** The workout is programmed light. Pick a weight you can cycle through on your power cleans.  Level 1 will be scaled and modified when you get to the gym.