2/6/14 – Help Me, Help You!

SKILL
L-Pullup
METCON
1.)For Time
 100 Calories on AirDyne
2.) 7min AMRAP
L-Pullup or Strict Pullup
3.) 4min AMRAP
Plyo Lunge

RANT

Everyone – please continue to register for class ahead of time.  We are running into instances where a class is capped and athletes are showing up without registering and are being turned away.  That’s the last thing we want, so please register before you class via the web, mobile app or iPad kiosk in the gym.

Also, do not show up late to class.  It’s disrespectful for the coach trying to run the class and to all the other athletes who braved the same traffic you did to get to the gym.  Plan ahead, leave 5 min earlier, just get here prior to go-time.  All coaches have the right to turn away anyone who is late, so please plan accordingly.  All of this is not to play hallway-monitor, but to ensure a smooth, efficient class flow to better serve you.

jerry-maguire

CrossFit Performance
SKILL
L-Pullup
METCON
1.)For Time
 100 Calories on AirDyne
2.) 7min AMRAP
L-Pullup or Strict Pullup
3.) 4min AMRAP
Plyo Lunge
CrossFit Fundamentals
STRENGTH
5 attempts at 1RM Prowler Push
METCON
For Time- 15min cap
50 Lunges (total)
50 AbMat Situps
50 Thrusters (65/35)