Friday, November 2, 2012

WOD (Workout of the day)
8RFT of:
-2 Rope Climbs
-10 BackExtensions
*Sprint from Ropes to GHD for BE
One more time…A few housekeeping notes:

1. Everyone needs to sign up through Mind Body Online as soon as possible. If your card has not yet been charged, go ahead and signup/pay. If you are unsure whether your card was charged, you still need to sign up through Mind Body, but do not pay. Please keep in mind that only 18 people paid on the old system and we have over 100 members. So odds are, you have not paid. Regardless, we will contact you if you have not paid. If you signed up in the first four days we were open or are law enforcement, military, EMS, Fireman, or student, then please sign up online and then come in to pay. We have to run your card at the front desk.
2. We appreciate you bearing with us through our soft opening. If you ever have any questions about anything please do not hesitate to ask any of the coaches or staff. You can also email SwampRabbitCrossFit@gmail.com with any questions, concerns, or suggestions. We really want your input. If anything does not make you excited to come back for another workout, TELL US! This is your home and we are here to make it as pleasant as possible (all while pushing you to be the best shape ever).
3. Log books are here! They are $15. Each member must buy one. We promise that this is the only time we will ever force our members to spend money on anything. Log books are unbelievably critical to your success. We encourage everyone to leave their log book at SRC . Each member will have a nail on the wall to the right when you walk in the front door. If you show up for a class without your log book, expect to do burpees.
4. We provide jump ropes for our members to use. These jump ropes are set at three lengths. This is the best system we could come up with. We have 100 of the same jump ropes for sale at the front desk. They are $15. If you choose to purchase a jump rope, any coach will be happy to show you how to fit it. Training with a jump rope that is an improper length makes it very difficult to improve. If you purchase a jump rope, we recommend storing it in the bag behind your log book on the wall.
5. No shoes allowed on the blue mat. It is just way too difficult to keep them clean. We hope no shoes will help!
6. The TEAM FIREBREATHER Challenge will start on 11/5 and end on 12/2. If you attend five days each Monday through Sunday period, you will be awarded $50 at the social event we have in December. Our apologies for not starting it sooner, but our ability to track attendance will not be online until then.
7. Beginning 11/5, everyone must check-in at the front desk prior to attending a class. To check-in, please simply stop by the front desk and say hello (if they do not know your name, they will soon enough). They will handle the rest.
8. BE HERE ON TIME!  Expect to do burpees if you show up late.
9. Comments are enabled on the blog! Click on the comments box below to complain about the workout or anything else you want to write!
10. The Grand Opening is Saturday from 2:00 until 5:00! We hope you can stop by!