Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class.
KIDS. We love kids but they must behave and remain within our kids area. Kids must not be a distraction. Safety is the upmost concern.
Check your ego at the door. Somewhere a high school kid is warming up with your PR.
Clean up. Put away your toys. Clean up your sweat, blood and puke. Pick up your used tape, pens, notebooks, scrap papers, band-aids, water bottles and tabs, and sweaty clothes. Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates in order, hang up your jump ropes.
Respect our equipment. Drop as a last resort. Put things down gently. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep of Fran. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell. Our equipment is expensive.
Bring things to our attention. If you notice that equipment is broken, soap needs refilling, there’s no toilet paper, bring it to our attention so we can do something about it.
Try hard. Effort earns respect. Work hard. Don’t drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better.
Go heavy or go home. The only way to get stronger is to increase the load. Always strive to go a little heavier and a little faster. Never say, “I can’t.” When you want something you’ve never had, you have to do something you’ve never done. Push your limits.
Don’t cheat. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. You know what full range of motion is, so there’s no excuse for shoddy reps. If someone calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do.
Learn how to count. If you lose count, the next number is always 1. If you know you have trouble keeping count, ask someone to count for you. If you want to get on a leaderboard, you MUST have someone count for you. If no one saw it, it didn’t happen.
Come to class. For newbies, make sure you’re staying consistent. For old hands, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we have class — for starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics. If you have extra things you’re working on, there are times right before or after class to work on them. The gym is not open except during the times posted on the schedule.
Strength/Skill – 2 Front Squats + 1 Push Press x 5 – 65,70,75,75 & 80%. Do not go over 80%. We are not maxing. GUYS
7 deads 225
7 db thrusters 40