Deadlift 5-5-5-3-3-3-15
30-20-10 of:
DB Bench Press 55/30’s
Burpee Over Bench
Front Desk is here. It works… and so does group punishment. If you know how to use the internet and you know how to use email, you have no excuses why you cannot use the system properly. If there is a problem with your account, let us know immediately and we will get it straightened out. Rather than having the people who don’t check into their classes ahead of time do some burpees, we will just punish the whole class for that individual. Ask “The Ocho” how they liked it yesterday. Log into your classes prior to class starting so you’re not the asshole that got the WOD changed to burpees.
Also, many of you have gotten pretty comfortable showing up late to class. Well don’t worry about that, your friends can start doing your burpees for you when you’re late as well.
We are constantly trying to run a better facility. Any opposition on you’re part will be met with stronger opposition on our part. Help your friends, because if you don’t they are likely to get you screwed. Sorry to have to treat you all like children because a handful of you are not getting with the program. Asking nicely just doesn’t seem to work these days.
Our 10# training plates are getting unnecessarily smashed. I know it’s really awesome to be able to drop things, but if you are lifting 53-65# barbells, you do not get to drop them. In the lifting community, these are referred to as training plates. The purpose of making 10# plates as big as 45’s is so you can get the correct starting position and eventually learn to lift more. They are made of rubber so they can be dropped for safety purposes if needed, but they are not made to be slammed on the floor and left like the image above while you head over to do your pull ups. They just are not made for CrossFitters to bang on the floor 500x per day.
So here’s the deal. If you are learning cleans or snatches with 53 or 65#, you may drop the weights for safety purposes only. In other words if you miss a lift, get out of the way. If you are doing a WOD with 53 or 65# and you drop training plates on the floor, NO REP! Until you are lifting a weight that is significantly heavy, you don’t need to dump it. This stuff costs a lot of money, and you want to keep our expenses low and our equipment nice.
Thank you for your business 😉
