Strength WOD:
3-3-3-3-3
Deadlift
Conditioning:
For time:
500m Row
2 Minute Rest
400m Row
2 Minute Rest
300m Row
2 Minute Rest
200m Row
2 Minute Rest
100m Row
Results
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Stop the Slop Announcement #1: Dan L. is our Essay Challenge Winner! Prizes are going to be announced along with other winners (Weight Loss and Performance WOD) but I wanted to put it out there and we will share his awesome essay on tomorrow’s post. Congrats!
Gym Update: Progress! Painting finished last night and assembly has begun. It’s gonna start looking like a real gym again!
As the flooring, Rogue rig, and other things start getting put together and more organized, please help us out by doing the following regularly:
- Please help to put things back where they belong neatly! (ex. PVC’s back in the bucket, abMats stacked on each other not thrown onto the shelf, items that are mobility go only in the mobility bin which is labelled, bumpers and bars back in the correct spots, rowers back with other rowers, foam rollers back together or on the holder, etc.)
- Wipe down ALL equipment after you use it. This cuts down dramatically on the spread of World War Z through the box.
- Take your shit with you! If you brought a water bottle, 65 pack of hair scrunchies, 3 layers of t-shirts and hoody’s, pajama bottoms, 3 pairs of shoes, shakers, toys, games, chargers, etc. then leave with it! The lost/found will soon just be a “Lost” container where whatever goes in will be a mystery like the TV show and you will have no idea what happened to it. <Read: Trash Bin>
- Just to hammer this point a little more, PVC’s back in the bucket! There is only one bucket for them. The bathrooms, lobby, squat racks, gym floor, upstairs rooms, and squatch cave are not suitable for this, even if it seems like fun driving me batshit crazy.
- Don’t break stuff. Look I get it that stuff breaks. However, rowers don’t roll themselves into walls, bars don’t carry themselves into door frames, collars don’t fly across the room towards a bucket, barbells don’t fall on the floor and loaded bars with 5 and 10 lb. bumpers don’t spontaneously fall from overhead and become taco shells. Stuff is expensive. It’s like a law of science that in CrossFit gyms anything you break looks cheap but probably cost at least a $150 to $250 or more. As stuff breaks, we have to then decide how and when to replace it, meaning less stuff for everyone to use and wasteful spending. Please help us by treating it as if it is your own. Because honestly our gym is yours. It’s for our community of CrossFitters to come in and expect that our stuff is nice, functional and ready for you to be awesome with.