Tuesday, August 13, 2013

We have lots of new members so the chalk blog is worth reposting if you missed it back in June. Take notice. A few other friendly reminders…..

1. Please do not move items from cubbies. There’s no reason to ever touch someone else’s personal belongings. We’ve had several cases of someone coming back to the cubby where they left keys or a phone to find their items moved to another spot. There are 40 unreserved  cubbies!! I have never seen all of them full at one time. Don’t move other people’s stuff! We want to keep our gym a safe place for you and a safe place for your things while you are working out.

2. Please do not take water, coffee, Bode or anything out of the refrigerator without letting the front desk staff know that you are purchasing it. There is a sheet by the coffee maker to make a note of anything taken while there is not a front desk staff available. Please write down exactly what you take. These things are not free. If you do not have a credit card on file for us to charge then you cannot charge items to your account. If you’d like to charge small items, please put cash on your account or add a credit card.

3. Thanks for cleaning up after yourselves 99% of the time. We understand that as you’re walking out of class like a zombie it can be easy to forget to wipe down the pull up bar or put your jump rope away, but more times than not you guys are doing it and we appreciate you taking care of your gym. Our front desk staff and maintenance man, Glen, work their butts off 7:30am-9 pm to keep everything looking bright, shiny and germ free for all of us. Please continue to do your part by picking up after yourself.

We are happy that we only have 3 housekeeping tips for now! Keep being awesome.

Warm Up

Arm/Leg Swings x 10

200m Run

3 x 10 (All w/Barbell)

Hip extension & Shrug

Front Squat

Push Jerk


 15 min to establish a 1RM of the following complex:

2 Clean Pulls (not high pull) + 1 Clean & Jerk.


4 Rounds for Total Time

400m Run (Scale to 200m Run)

5 Front Squat @70% of 1RM (FTG)

Rest 1 Min between rounds

16 Min Time Cap