5.25.19 Workout of the Day
- ryan Baggott
- May 25, 2019
- 2 min read
Congratulations to John and Sara on tying the knot today!
Save the Date:
Monday May 27th, Memorial Day "Murph"Class times will be 530, 715 and 9 AM. with FREE childcare for 715 and 9 AM classes. There will be a BBQ to follow at 1030 AM. We will provide all the food and beers. All are encouraged to bring drink/small plate of choice. Everyone please wear red, white, and blue.All non members are welcome for $20 drop in, kids 12+ $15 but must with your guardian.We will have a signup sheet on both gym whiteboards. Please sign your name for a headcount.
Summer Gym Reminders
Hydration : You will substantially burn more calories in this heat, so make sure you hydrate. Please drink plenty water, pre and post workout.
Building Muscle : It is very important, especially this time of year, to eat a lot of protein, in effort to build muscle. Those of us that are losing weight, great ! You still however, need to eat protein, “stuff that can be killed” ( chicken, fish , steak ) to keep and build muscle mass. This is how we get tone.
Sweat and cleanliness: After the WOD, please do not lie on ground. Encourage all athletes to finish and help your fellow members wipe equipment off. The gym equipment is yours , you pay for it every month, so treat it like it is yours.
Fans: Fans are on the ground to push air , so please be considerate of others and not work out directly in front of them.
Towels: We are more than happy to supply you with towels. Like socks , towels magically disappear. We have all new towels. Please take one and use for your body..
AC: When entering and exiting the gym floor , please shut the glass door behind you.
Chalk: Don’t rely on it but use it if need be. The less you use chalk, the stronger you will get. If you use it , please clean it up.
Please be on time. Safety is our number one priority, so please continue to be on time for WOD description and warmup.
CrossFit and ICT
Conditioning "Buzz Lightyear" In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 400 Meter Team Run 50 Barbell-Facing Burpees 9 Rope Climbs (15') ... Directly into: 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135)
Comments