February 13, 2018

STRENGTH: 3 round of each for quality,

8-10 x reps of single leg Romanian DL

8-10 x reps of good mornings

8-10 x reps of single arm DB row

WOD: For time,

100 x squats

200 m run

75 x burpees

200 m run

50 x sit ups

200 m run

25 x sit ups

200 m run

Welcome to our new home! We encourage you to abide by CrossFit etiquette:

#1 – Check your ego at the door.

#2 – Know who you are training with – greet, encourage, and cheer for the person next to you.

#3 – Mechanics first. Then consistency. Then intensity.

#4 – Respect the coaches. It’s disrespectful to have your own private conversation or do your own thing when the coach is giving instruction.

#5 – Keep the gym tidy. Put your equipment back where it belongs and clean off your sweat and chalk.

#6 – Never give up. Ever. But be responsible. You are ultimately responsible for your own fitness. Don’t ignore injuries.

#7 – Use your head and mouth. Ask for help if you don’t know what to do or how to do it.

#8 – Don’t try to find excuses if you want to improve. You have to put the work in.

#9 – Don’t cheat. There is no honor in cheating.

#10 – Have FUN!