Box Etiquette - Tuesday, January 7th, 2020

Box Etiquette

With the start of a new year, there’s no better time for a reminder of the rules/Etiquette around the box.

• Be on time for class.  Show respect to your coach and other athletes.
• Signing in for class and open gym is mandatory!
• Introduce yourself to all newcomers.  That newcomer was once you, + we all remember that it could feel a little intimidating at first.
• “Technique” is more important than the clock!  Don’t sacrifice form for time!
• Leave your ego at the door!  Everyday is not game day.  Train based on how your body feels day to day.
• 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.  We don’t need anymore.
• If you bleed on the bars, please clean it off.  Leave it better than you found it.
• You can scream, yell, bleed, puke and pass out  Just DON’T QUIT!
• Let the coaches, coach!  We have phenomenal coaches who are very knowledgeable.  Please leave the coaching to them, it’s their job.
• 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!
• Have Fun!!  While we all do take our training seriously, we want everyone to have fun in the process!

This week is an Oly Lifting class at 6:30pm.  Lift will be a snatch!  Reserve your spot now!

Tuesday, January 7th, 2020

Focus:

HEAVY DAY

Front Squat

5-5-5-2-2-2

Aim to finish with a heavy 2

Super set 20 Med ball  sit ups

WOD:

7 Min AMRAP

20 Kb Swing 32/24

16 Lunge (alt)

8 Pull ups

4 Box Jump 30/24

Level 2:

7 Min AMRAP

20 Kb Swing 24/16

16 Lunge (alt)

8 Banded Pull up

4 Box Jump 24/20

Level 1:

7 Min AMRAP

15 Kb Swing

10 Lunge (alt)

5 Elevated Ring Row

3 Box Jump (higher then normal)

Cash Out:

Coaches ChoiceCheck back each night at 8pm for the next days WOD .Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us on Instagram @crossfit_indestri