BEFORE WE GET TO READING TODAY'S WORKOUT, I'D LIKE TO ASK EVERYONE TO FOLLOW A FEW REQUESTS OF MINE TO MAKE THE TRAINING MORE EFFECTIVE, MY LIFE A LITTLE EASIER, AND THE GYM MORE ENJOYABLE...
1) PLEASE PUT ABSOLUTELY EVERYTHING YOU USE BACK WHERE IT BELONGS INCLUDING BANDS, ROLLERS, MATS, BARS, ETC. AND I DO MEAN ABSOLUTELY EVERYTHING.
2) PLEASE DO NOT DROP WEIGHTS OR DO DOUBLE UNDERS WHILE INSTRUCTION IS GOING ON (THIS MEANS WHEN THE TRAINER IS TALKING).
3) PLEASE PAY ATTENTION WHILE THE TRAINER IS TALKING. DO NOT ASSUME THAT YOU ALREADY KNOW A LESSON ALREADY. IT'S MY JOB TO ADD MORE MATERIAL AND POLISH YOUR SKILLS EACH AND EVERYTIME YOU WALK THROUGH THE DOOR.
4) THE LOUNGE IS THERE FOR SOCIALIZATION AND PREP. PLEASE TAKE POST WOD CONVERSATIONS TO THAT ROOM. IF YOU ARE NOT TRAINING OR WARMING UP, PLEASE DO NOT MILL AROUND THE GYM AIMLESSLY- ESPECIALLY WHEN THERE IS A LOADED CLASS.
5) PLEASE SIGN UP.
THANKS EVERYONE!
THE NEXT CROSSFIT GAMES OPEN SECTIONAL WOD WILL BE ANNOUNCED TONIGHT AT 8PM. DEPENDING ON THE NATURE OF SAID WOD, WE WILL BE POTENTIALLY PERFORMING IT ON THURSDAY. THAT BEING SAID, THOSE OF YOU COMPETING SHOULD STRONGLY CONSIDER TAKING A REST DAY.
FOR THE REST OF YOU... HERE'S WHAT WE'VE GOT IN STORE
STRENGTH:
HIP EXTENSIONS 4X10
METCON:
21-15-9 OF EACH OF THE FOLLOWING:
PULLUPS
HAND RELEASE PUSHUPS
BODYWEIGHT DEADLIFTS
FOR TIME
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