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D.T.

Friday, July 19th 2019

Happy Birthday #9!

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WOD
SKILL/SWOD

1.
THR Capacity Drills
EMOM x 11′
*See attached at box

METCON

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and (at the time of death) one-year old son T.J.

2.
“D.T”
5RFT:
12 x DL 155/105
9 x HPC
6 x PJ

-15 min. cap-


RX+
SKILL/STRENGTH

Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Pos P.Sn
3-Pos Sq.Sn

Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week. Where as last week we faced 4×9 reps, today we have 3×12.

Stamina Squats
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme.

 


METCON

Conditioning
“BFF”
Teams of 2:
Ascending Ladder for 25 Minutes

3-6-9-12-15…
Row Calories
KBS 53/35/25
Wallballs 20/14/10

 

 


NEWS & UPDATES

WARMING UP, CLEANING UP AND BOX ETIQUETTE/COURTESY

IF YOU DO COME IN EARLY to “get your warm up on”…please know that others may be in the middle of, or ending their WODs.  Recently we’ve developed a bit of a complex having to move some of you “out of someone else’s workout”. Or worse, had complaints that the next class is walking “through” your workouts while you’re still on the clock.

Please be respectful that if you do arrive early to warm up, you cannot be in the working space of anyone’s WOD.

Additionally – classes typically have a sense of community within them.  And by community you care and want the rest of your class to finish strong! The worst thing that can damper your mojo when finishing your WOD is when you’re doing the last set of Burpee over Bar and someone walks or stands in front of your bar as you’re trying to finish. Whether cleaning up or setting up…if your class is still in play, on the clock, help your fellow athletes finish.  Both the coaches and the athletes lately have been dismayed by the lack of concern for those still training.


ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

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When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise we’ll let you in with plenty of time to warm up and get your WOD on!

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Finally, the same goes for the hours where classes run back to back. Please don’t treat the box like an all-day open gym. You have a class time and that’s when you’re due in. It’s truly hard for us to keep track of everyone and the space management when you’re making your own rules. 

yesterday's results

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