5 Rounds for time:
30 Box Jumps (24″/20″)
20 Kettlebell Swings (53#/35#)
Soaked head to toe either from sweat or rain; the guys demo this WOD:
This was brutal. Surprisingly so. Knowing main site WOD’s are always both physically and mentally challenging, this one snuck up quickly on you. Everyone was gassed by the end after each class and as Eli noted very “Zombie-like”. Double Unders are improving for many and the emphasis on jumping the box jump is also leading to better athleticism. Remember the box jump is primarily an exercise used to develop explosive hip extension that translates directly to the Olympic lifts of the clean and snatch. It also builds better agility, speed, coordination and stamina which pay off across the board in many other exercises. So take the time and try to jump as much as you can, regardless of height. It will increase your power.
Attention Parents! We are asking for your help regarding kids in the box and the rules and use of the Squatch Cave. First I want to take a moment to mention what our purpose is as a CrossFit facility. Our goal is to build fitter individuals and a fitter community. We strive to offer no nonsense, high intensity functional fitness in a safe training environment that can properly provide coaching and an atmosphere of encouragement and success for all of our members. We do not offer daycare or kid-sitting services. We certainly don’t want to be in the practice of having to police children or be the “bad guy” so we look to you as parents to help us all ensure the kids are following the rules, being safe, being respectful, and above all reminding them that the gym is just that, a gym. Please be mindful that many of our members do not have children. We provide the Squatch Cave to those of you who are parents as an alternative waiting area for you to utilize when you have your kids and coming in for your workout.
The Cave is unsupervised and use at your own risk. It has toys. It has some books, blocks, and other things that kids like to use to pass the time while waiting for you. We love to let them out to play after all the adults are done. However before they can play or leave they all need to help clean up. They also need to wait in the Cave or play outside but not keep running in and out. It’s not only for their safety but also for yours and are just part of our rules. We need to focus on running the gym and being your coaches so please help us by ensuring the kiddos know to follow the rules and listen to the adults or they won’t be allowed to come back into the gym. We really don’t want to have to make that kind of decision. Thanks for your understanding and cooperation!