Monday, March 1, 2010


Warm up: 15 squats, 15 lunges, 25 deadlift 3 rounds.  use weight last 2 rounds.  We did a lot more dynamic hip work, too much to list.


30 wall balls - 20/14# to 10 ft
80 double unders/240 single unders
20 KBS - 2/1.5 pd
30 toes to bar/ GHD situps
50 walking lunges
50 pull ups
20 burpees

Please Please Please add stretching to your cool down!

Quick reminder:  To keep things in order around the gym I really need your cooperation concerning class times and bringing guest.

The majority of you guys are doing better with the class times.  If you can come at 3pm please be here at 3pm sharp.  Remember, we are not a normal gym where you can walk in the door and just get to it.  Many of you have goals/needs that deserve more than just a WOD posted on the white board.  I want to help you, give you ideas, be a watchful eye etc... while you reach for these goals.  I love seeing people improve.  Call it selfish, but i get instant gratification when I see people get results.  I feel like i was/am a part of it!  So, to keep better order, to make sure we are making the best of our time, I need you to be on time and to stay as close to a class time as possible.  Please do not be offended when I ask you to wait or to do a longer warm up with tons of skill work, while you are waiting to do the WOD.  If you are in a hurry and need to get in and out, COME EARLY.  In the words of Jerry Maguire, "Help me, Help you." :)

Bringing Guest or potential new clients:  Do we want new clients... um YES!  However, the guys and gals in the building already are paying customers that deserve attention, motivation and form correction  Hell thats what you are paying for!  Like I said above, we are NOT a normal gym - Never will be.  So if you want to bring a guest DURING THE WEEK you need to get in touch with me or Kellar first.  I'll set up a time for you and your friend to come and it will not be during normal class times.  I'll make a separate post about times and days to bring guest but for now please call or text me first.  If we have a WOD that is: dead lift, hang power clean, front squat, rack jerk, rack thruster, your guest will have NO IDEA how to perform any of these movements.  Then, their first impression of our gym will be mediocrity filled with confusion and you all know we "aint" middle of the road.


word 2 the bird.

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