WEDNESDAY, AUGUST 22ND 2018

CrossFit Fannin – CrossFit

GYM ETIQUETTE

ITS BEEN AWHILE SINCE WE HAVE COVERED ANYTHING LIKE THIS. WE HAVE THE BOARD AT THE GYM BUT IT’S NICE TO REFRESH EVERY NOW AND THEN.

SO LET’S DIVE IN:

WHY DO WE HAVE GYM RULES OR GYM ETIQUETTE:

FOR THE VERY SAME REASON KIDS/TEEN/ADULTS HAVE RULES! WHEN WE KNOW WHAT IS EXPECTED WE WILL ALWAYS BE MORE SUCCESSFUL.

LET’S LOOK AT SOME OF THE ABSOLUTES THAT HAVE TO HAPPEN:

1. NO LANGUAGE AT THE GYM (THIS IS A FAMILY GYM)

2. ALWAYS PUT THE EQUIPMENT BACK WHERE YOU GOT IT FROM. (FOR EXAMPLE 45 LB BARS WITH THE 45’S, OR THE 10 LB PLATES WITH THE 10 LB PLATES ETC.

3. DON’T PUT UP YOUR EQUIPMENT UNTIL EVERYONE IS DONE (UNLESS YOU HAVE TO BE SOMEWHERE ETC.)

4. THIS IS A BIGGIE: AT THE WHITEBOARD JUST LISTEN. THE TRAINER IS TRYING THEIR BEST TO RELAY ALL NECESSARY INFORMATION AND KNOWLEDGE ABOUT THE DAY’S WORKOUT. IF SOMEONE IS TALKING, BEING SILLY, OR JUST WALKING AROUND THIS IS HARD TO ACCOMPLISH. IT’S PROBABLY ONE OF THE BIGGEST COMPLAINTS I GET ON MY END. EVERYONE IS PAYING HARD EARNED MONEY TO BE THERE AND THEY WANT TO BE ABLE TO LISTEN TO INSTRUCTION. SO PLEASE BE RESPECTFUL OF THE MEMBERS AND THE TRAINER.

5. IF YOU MAKE A MESS, BLEED, SWEAT ETC ON THINGS JUST WIPE THINGS DOWN.

6. Please Please don’t drop empty barbells EVER. Even if your bar as the hard 10’s and 15’s please don’t drop them higher than a deadlift. Treat the equipment like a newborn baby……

MOST IMPORTANTLY GUYS HAVE FUN. WE HAVE THE BEST COMMUNITY OUT THERE HANDS DOWN.

Warm-up

2 ROUNDS OF :

100 METER RUN

10 AIR SQUATS

10 BOX JUMPS

10 PUSHUPS

Thruster (1X3)

WORK TO A HEAVY SET OF 3 ON THRUSTERS FOR THE DAY.

CLEAN THE FIRST REP AND FOCUS ON USING YOUR LEGS TO DRIVE UP AS FAST AS YOU CAN OUT OF THE BOTTOM OF THE SQUAT

Metcon (Time)

FOR TIME COMPLETE:

200 METER RUN

15 THRUSTERS (65/95)

15 BOX JUMPS (20/24)

200 METER RUN

12 THRUSTERS

12 BOX JUMPS

200 METER RUN

9 THRUSTERS

9 BOX JUMPS

*CHOOSE A WEIGHT THAT THRUSTERS CAN BE UNBROKEN.

SCALES:

ROW 300 METERS

RUN 100 METERS

THRUSTER: LOAD

BOX JUMPS: HEIGHT OR STEP UPS

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