New - Thursday Mar 30/17
New
You're probably noticing some new faces in your classes. We've had a bunch of new members just finish up fundamentals and are starting to join the daily WOD. We know you always do, but just a friendly reminder to please introduce yourself and welcome them to the CrossFit Indestri fam!With an influx of new faces it also makes it a good time to do a reminder of the box etiquette that hangs on the gym wall by the main door. This is also the time of year when classes begin to get a little busier. Please keep remembering to sign in for classes, if you know you're bad for forgetting and you come everyday, sign in for all your classes for the week on Sunday night!
Box Etiquette
- Be on time for class. Show respect to your coach and other athletes. Please do your best to sign in for class as well!
- Introduce yourself to all newcomers, as they may need to revive you later.
- “Technique” is the only thing more important than the clock! Don’t sacrifice form for time!
- At Indestri, we do a lot of squats. Get use to it!
- Be Positive, show up with the right mindset. Good energy is contagious!
- Don’t cheat the reps. Integrity is everything; you’re only cheating yourself.
- You will get blisters on the pull-up bar. Suck it up.
- If somebody pukes, congratulate him or her as they’ve just discovered what intensity is.
- Bring home your water bottles. I don’t need anymore.
- If you bleed on the bars, please clean it off.
- Lasly, you can scream, yell, bleed, puke and pass out Just DON’T QUIT!
- Let the coaches, coach!
- Out of respect for all the athletes, please do not clean up your equipment during a WOD. If you finish early, hang out and cheer on everyone else finishing! We will clean up the equipment as a group after the workout!
Thursday March 30th, 2017
Focus:
Power SnatchT&G15 mins to Build to a heavy touch and go triple.
Workout Of the Day:
For Time:100-80-60-40-20 - DU50-40-30-20-10 - Burpees25-20-15-10-5 - Power Snatch 95/65 .Lvl 2 Fitness100-80-60-40-20 - Mix DU & Singles50-40-30-20-10 - Burpees25-20-15-10-5 - Power Snatch 75/55.Lvl 1 Technique100-80-60-40-20 - Singles40-30-20-10-5 - Burpees25-20-15-10-5 - Power Snatch 45/35 or KB Swings.Lvl 4 Competitor: 100-80-60-40-20 - DU50-40-30-20-10 - Burpees25-20-15-10-5 - Power Snatch 135/95.
Cash Out:
Recovery.Check back each night at 8pm for the next days WOD.
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