Friday 31st January
We Need Your Help!
Everyday we, your coaches, strive to deliver the best possible CrossFit experience, but we need a little help. Now that we are all back from holidays and back into the swing of things, now is a good time to make some simple requests that will greatly enhance everyone’s CF3000 experience.
1. Please be on time! We are reasonable people and know that traffic, parking, work etc can be an issue but we have classes every hour in the evenings. If you are more than a few minutes late, you may not be able to join the class as we have to make sure you are correctly warmed up, briefed and competent in the movements before you start each WOD.
2. Clean up after yourself. We get it – its hot, we sweat. So bring a towel, and mop up after yourself. I don’t like doing burpees in someone else’s sweat and I bet you don’t either. This goes for the showers and bathrooms too.
3. Respect the equipment. Please don’t drop empty bars or drop bars loaded with just 5kg plates. They break and they are expensive. We want to buy more new cool toys rather than replace broken gear. If you are not sure on the correct way to load and unload a bar – ask your coach. In the same vein, if you see something that is broken or you break something – please tell a coach so we can fix/replace or remove it so someone else doesn’t hurt themselves.
4. Say hello to people. We have some new and returning faces in the gym. If you see someone you don’t know, say hi and introduce yourself. It makes the energy better, and who knows they might be hot, or one day you may need to know their name to ask them to help pull a bar off you.
Right – enough said. lets get our WOD on!
A. Max Reps in 5 Mins of:
B. Rope Climb Practice
|C. 15 Min AMRAP of:|
|2 x Rope Climbs to 15′|
|15 x Push Ups|
|20 x Sit Ups|