Somethin bout Mary

If you don't look like this....or FEEL like this after your WOD, you probably didn't push yourself hard enough--We aren't Ballys, or Golds. We don't come in and go through the motions, talk on our cell phones and pick up on the opposite sex. 

We are CrossFit.

We do what others fear, we push ourselves, test our limits, soak our clothes with sweat, yell, scream, cuss, we bleed TRUE STRENGTH! (aka: BAMF BLOOD)

Skill

Choose a skill that you need work on...

10 minutes

WOD

"Mary"

20 min AMRAP

5 Handstand Push ups

10 Pistols- alternating 

15 Pull ups 

A few notes: 

1. If you make a mess-clean it up. As much as I love all of you, I am not your mom. If there is a pile of sweat and/or chalk wipe it up. 

2. NO DROPPING EMPTY BARS EVERRRRRR. EVER. That means even when you are unloading the weight too- do NOT let your empty side drop to the floor. Bars are not cheap guys, we want them to last.  20 burpees every-time I hear/see it drop. 

3. 6:30pm TUE/THUR is Elements Only...I have been letting people slide into this class but I am going to have to stop. Elements only on these days- as we start going more and more it will be important to not have people interrupting the class. 

4. NUTRITION- you are what you eat. Work your ass off in the gym but go home and drink soda, eat chips and pizza pockets- you will look like a pizza pocket. FUEL your body to make it lean, mean and strong! Keep a food journal, detailed as much as possible and bring it in to me weekly so I can help you succeed! I want nothing more than to help you guys!! 

5. STETCH--do not make me have to tell you OR remind you....you should always stretch after your WOD and never hesitate to ask me for stretches or mobility work. 

6. I am done. I could make a list of 100 items, but I will save it for another day ;) 

P.S Have fun, work hard, cheer on your team mates and kick some WOD ass!