Friday, November 9, 2012

WOD (Workout of the day)
For Time:
30 GHD sit ups
15 Push Jerk 135/95
30 Burpees
15 CTB Pull Ups
30 Box Jumps 30/24
15 Squat Cleans 135/95
Weights for scaling you can use 95/65, 75/45
Post of the day:
http://www.youtube.com/watch?v=EHuJsw5OXFI&feature=youtube_gdata_player

Watch the video above to learn what is considered “Bad Crossfit Etiquette”.

We don’t have many rules at SRC, but here are a few things that we ask of you:
1. Check in at the front desk before class (say hello to the front desk staff and ensure they know your name).
2. Be on time for class or be prepared to do burpees!
3. Keep the chalk in the chalk bucket.
4. Clean up after yourself. Replace your bar, weights, boxes and all other equipment after use.
5. Clean up sweat puddles.
6. No shoes on the blue mat
7. Have fun!