Taking Care of Folks


Hey guys! As you guys have seen this week, we are taking it back a few years as far as class structure is concerned.  If you arrive before class time, hit the mobility hard, but please refrain from starting the warmup until the class start time.  If you're one of those folks that's habitually 10 to 15 minutes late, time to start leaving a few minutes earlier to get there on time.  There are a number of reasons we'd like you to be on time, but first and foremost, we want to make sure everyone is getting the warm up they need, which is a big deal when it comes to keeping folks healthy.  Something else to consider is class management.  When 8 of 10 people are on time, and 2 show up late, the coach invariably extends the warm up time to some extent to cover the late arrivals.  That's nice for the folks that have arrived late, but not so nice for the folks that got there early or on time.    It also means less time for skill, strength wod and cool down.  In short, we want the best for all of you, so we are asking you to help us out a little.  We love you guys!  

See you 530ers bright and early!


Bench Press 5 @ 45%1RM
Bench Press 5 @ 50%1RM
Bench Press Max Reps @ 60%1RM

*Should be 5-10 heavier
per set than last week

6 Rounds:
1 minute of rowing
1 minute of double unders
1 minute of burpees
1 minute of rest

7/2 Min Rounds
25 Cal row
Max rep Jerks
no rest