Monday 10/27

Just to sum up our talk on Saturday. You all are totally within your right to do extra work and get better we just need to be cognizant of the classes and be more active with the members of the gym so moving forward I want to see everyone:

1) No extra work during the 5:30pm class, UNLESS it is a special circumstance. If so I need to know ahead of time. Just give me a text. We will be limiting the use of bars during the 5:30pm class should the scenario be needed. Otherwise join the 5:30 class lift with them and wod with them etc.

2) Try and be more engaging with the members, I understand that you are focused on your work. But sometimes that focus comes off as being a "Jerk". Try to be aware of your surroundings and great members as they walk in. Remember alot of the members look up to all of you.

3) Please avoid talking above a whisper and NO dropping bars or rowing/AD during warm-up and instruction. As coaches we are going to be better at engaging the members and it can get really loud esp. during warm-ups.  And when it comes time for wod instruction (for the strength/skill and then for the wod) I should be able to hear a pin drop.

4) Thank you all for all the hard work and dedication you all show.  And this by no means is me mad at you, this is us trying to have a more welcoming environment for the regular gym go-er.

Thanks,

Pete and Karin

Today:
1) Back Squat week 10

2) Press week 10

3) EMOM for 20 minutes
Even: 1 Hang Power Clean + 1 Push Press + 1 Hang PC + 1 Push Jerk + 1 Hang PC + 1 Split Jerk
ODD: 15 unbroken double unders + :15-:20 L-sit

4) For Time:
10 Lunges (115/75)
15 Ring Dips
100m Run
10 Lunges
15 RD
200m Run
10 Lunges
15 Ring Dips
300m Run
10 Lunges
15 RD
400m Run

5) Crossover Symmetry x 4