Workout of the Day (WOD)

Tuesday 8/26/14

Parking –  Our only 100% designated parking is on-street and only on the opposite side of the street from our building.  Please do not park on the street on the same side as our building day or night ever!   

                We do tend to get creative and make parking spots wherever we can.  I think because most of us are only parked for an hour, people do not complain too much.  However, a few things -

                More people are parking directly outside of our door.  First, this is not actually a parking spot and you run the risk of getting a ticket so just know you are parking there at your own risk. 

                Second, we cannot park there so deep that we are trailing into Harris Electric’s property unless it is 100% after their business hours.  To be safe, this is only 6:00 p.m. and later and weekends.  This includes the coaches.  It is really important that we do not do this during the daytime classes - 9:15 a.m., and 12:00 p.m. classes.

                Third, do not park in the “lot” next to the bank’s parking lot across from Harris Electric unless it is after 5 p.m. and on weekends.  If you park there any time in the morning (especially 6 or 7 a.m.’ers) or during the day, you will get blocked in by Harris Electric employees.  That parking is for their route drivers; they park and leave so if you park there, you will get blocked in and likely for the entire day if the driver has left for his route.    

Cleaning up after a WOD – Please clean up after you WOD – gear, chalk, sweat, wipe and put away abmats and bars, put away your weights (WHERE THEY GO), etc.  This is not an uncommon request.  Even a Globo gym requires you to wipe and clean your gear.  Do not wait for the coach to ask you to clean up your sweat.  Just do it!  Really! 

Dropping Bars and Kettlebells – No dropping the kettlebells from the top, lower it to the bottom of the swing then you can set it down from there.  I know you're tired mid WOD, but we all are so if you can't control the KB's or weight then you need to scale down....this is towards everyone.  Ok dropping barbells now, we all love doing it.  Some classes are busier than others.  If dropping your bar is important to you, go outside or go to a class time that isn’t as busy.  Stay in your own area, don't get so caught up in a workout that you are impinging on others space, making them feel uncomfortable and possibly being unsafe.  Work hard and be respectful of your neighbor.  Almost everyone does at one time or another where we get lost in a WOD and forget, so this is your friendly reminder.  


A Final Note:

HAVE FUN!  Introduce yourselves to your fellow crossfitters, encourage them, cheer them on, push them, allow them to push you!  We are all here to get fit together.  We are a team, a community!  Let’s make and keep that our mission!

I don't think I've ever seen someone wear an AC/DC shirt with sleeves.

I don't think I've ever seen someone wear an AC/DC shirt with sleeves.

Travis doing a triple body weight firemans carry backsquat :-)

Travis doing a triple body weight firemans carry backsquat :-)

Run/Row:  800/600/400/200 1:1

Strength:  Snatch 15-20 Minutes

5 Rounds
10 Power Snatch (Rx 95/65, Mx 75/55, FB 115/75)
15/10 Push-Ups
30 Double Unders
*18 Minute Time Cap


Strength 2:
Snatch Balance

This video is for the couples planning their weddings for next summer, enjoy :-)

Today's Workout

Tomorrow's Workout