December 6 2016
Happy Birthday Gabbie/BatWoman!
As part of an effort to ensure we don’t have any issues with billing or plan/pass management, we’re instituting the following important changes:
1. All gym-related notices and concerns need to be communicated to Coach David and the staff by using the email
Any emails sent to David’s private gmail account or email@example.com will be responded to with a bounceback email to send to firstname.lastname@example.org
So please save this in your address book going forward!
2. Any text messages or Facebook messages sent to Coach David related to the gym will also receive the same bounceback, so please send an email instead to the info address.
3. Any holds or cancellations need to be processed through the website:
The links for both of these can be found at the bottom left corner, under common links. Click on the link, fill out the appropriate information, and we’ll take care of it. Remember, any changes need to be processed at least 10 days prior to your next bill date.
The primary reason we’re doing this is to ensure we don’t miss any important concerns or changes to membership. We live in a world where texting is abundant, but still not always reliable, and as our amazing community continues to grow, better systems of management are being incorporated. Coach David and the staff would like to provide that extra level of confidence that your needs are being met. Thank you for helping us provide the quality service you deserve!
Also, starting today, we’re going to start monthly challenges. We’ll provide a location on the new chalkboards to keep track of the participation and completion. This month, we’re focused on Pull-Ups, so here’s what we’re doing:
Over the course of this month, accumulate an additional 150 Pull-ups outside of the regular Strength and WOD programming. We’ll put your name down when you complete it and we may come up with fun raffles for the participants. Additionally, if you get your first pull-up this month, we’ll write that down to celebrate your achievement! The 4th chalkboard pane will display the challenge each month!
A) Every 1 min for 5 mins: Power Snatch + Overhead Squat
5 Power Snatch + Overhead Squats, pick load
B) Every 1 min for 5 mins: Rope Climb
2 Rope Climbs
*Scale with rope climb progressions like 1-arm pulls, ground-to-standing, and attempts.*
At the coach’s discretion, athletes may be split into 2 groups, 1 performing A while the other performs B.
“CrossFit Games Open 15.1”
Complete as many rounds as possible in 9 mins of:
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs
Rx: T2B, 115/75 lbs
Scaled: Hanging Knee Raises, 85/55 lbs
Coaching: Anybody that participated in the 2015 Open will remember that this forearm burner left you out of gas and out of grip quickly. Break up the Toes to Bar as needed to set a strong pace and alternate your grip throughout the DeadLifts. The original Open workout included a 1 Rep Max attempt at a Clean afterward, but I’m being pretty nice to you, aren’t I?