November 12, 2014


November 12, 2014

A Few Reminders

We noticed a few bad gym habits popping up lately, so we wanted to post a few reminders

– Be aware of your surroundings: that means, don’t set up for a jerk or snatch underneath rings, give the other athletes space, don’t set up your squat rack right up on someone else, etc. THINK – be safe and considerate!

– Clear loose plates away from your lifting area. During the lift/technique portion of the workout, make sure plates are well away. If  you drop a barbell on loose plates it can become a projectile and fly into a wall, or worse, someone’s leg. In the timed metcon portion of the workout, all extraneous equipment should be put away before starting.

– Respect the equipment. No dropping KBs from overhead, no dropping empty barbells, wipe down mats after you sweat all over them, etc. And if you happen to break something, just tell us instead of tucking it back there it belongs. It happens!

Thanks for your cooperation and thoughtfulness – let’s keep everyone safe!


 Workout of the Day
3 sets of 2.2.2 Touch-and-go Squat Snatch (around 70% of 1 RM)
– rest 30 seconds between doubles, 2 minutes between sets

1 minute AMRAP: pull-ups, chest-to-bar pull-ups and/or bar muscle-ups

3 rounds for time of:
30 Wall Balls 20/14
25 Abmat sit-ups
20 Hand-release Push-ups

Post your scores to the Whiteboard.