Wednesday

Lindsay, training hard....as usual!

This BAMF has gone from the green band to the purple band in 8 months!

Think of what goals you have....now keep working hard because they ARE within reach, just 

be patient! 

WOD

4 x 800m timed runs.

Each run will begin exactly 6 min apart. 

Therefore if it takes you 4 min to run an 800, you will get 2 minutes rest. The faster you run, the

more rest you will have!

Cash Out

Group Stretch

 Barbell Club Updates and Information:

Starting on April 10th (Tuesday) at 6:30pm

Eight week cycle that will run Tue/Thurs at 6:30pm and Saturday at 10am

Will end June 2nd. 

We are only accepting a total of 12 people in this class.

The Barbell Club is not for beginners. 

We will have a sign up list on the white board. First come, first serve. 

Priority will be given to those that can commit to all three days during the week. You will not 

see the results if you are skipping out on the strength WOD's.

If Coach Drew does not think you are ready for this class, he will let you know and have you wait until we start a new cycle. That way you will have 8 weeks to master the deadlift, press and squat.

Nutrition Challenge Updates:

THIS SATURDAY APRIL 7th

9am we will start weigh-ins and measurements

930am Baseline WOD

10am Nutrition Lecture

Challenge begins on April 9th and will last until May 5th

Buy In $20

Winning Categories:

Inches lost

Most change in before/after photos

Most Points

And a note from the coaches: 

WARMING UP....

Is just as important if not more, than the WOD. Warming up allows our blood to flow through our body, into the muscles, gets everything moving, gets your joints mobile and most importantly decreases the chances of injury. We create the warm up to get your entire body warm and ready for the WOD. Mobility is very important and thats why we try to add it in everyday to the warm up list (mobility on the warm up list does NOT mean "chat time"), but if you finish your warm up early you are more than welcome to do mobility on your own, only if you have finished the warm up....doing mobility while your body is cold is almost pointless. 

BEING LATE

As our classes continue to grow we are going to become more strict on those that show up late.

When you come late to class, everyone has to wait on you to finish your warm up. If you skip around your warm up in a rush and try to lift heavy shit when your body is still "cold" you are going to hurt yourself. So PLEASE be on time to class, eventually we are going to start telling people that they will have to wait until the next class because with the amount of people we have in classes we just cannot wait around on late people. So work on getting to class on time, and I will post when our "late-to-class" rules change. 

ONE MORE THING.....

Those of you guys that are coming to class 15-20 minutes early....if you begin your warm up before class starts, then you MUST work on a skill until everyone finishes. It makes no sense to do your warm up and then sit around for 20 minutes waiting on your class. You have just cooled your body down, wasted the warm up and now have an increased risk of injuring yourself....So be smart, keep your body warm and limber while you wait for the WOD to start.