REMEMBER WE ARE CLOSED THIS WEEKEND! But, we will be holding class OUTSIDE at Federal Hill Park…Rain or Shine at 9 am and 10 am. Meet at the bottom of the hill by the visionary arts museum!
Remember we are holding 14.5 this Friday night at CFH! No 6:30 class we will start the WOD as close to 6:30 as possible, so please be on time! Bring some food and drinks. We will fire up the grill and talk about how freaking awesome we did during the 2014 CrossFit Open.
We can not thank you enough for all the feedback we received!
As coaches we have all went through our feedback and will work to improve on all our weaknesses/constructive criticism that we received.
For the Facility Surveys here is our plan
-You want more Rowers, Foam Rollers and Bikes (airdyne). Rowers and Foam Rollers will be here ASAP. We will look into a few options for AirDynes but they will be after the rowers.
-You want more “Speal Bars” the whole back gym now has them.
-You want better music, we will develop a facebook group where you can vote songs onto the playlist. HERE IT IS! We will also give every member accesses to Spotify (what we use to play music). When you get to the gym just ask the coach to pull it up and you can develop your own playlist, with any song you want! (one thing, this can’t be done during class because it will cause the music to turn off).
-Side note: You can not just say the music sucks and give NO options or songs for us to use. That is like us as coaches using the cue “you suck” and you saying “what can I do to unsuck” and we say “you suck.” Ya see what I mean? Become a part of the solution by giving options for us to improve!!!
-You want a strength or Oly class and yoga. We will work to develop this in the next few months.
-You want more attention during bigger classes. We will start adding two coaches for some of the evening classes.
We know the classes are big and we will do our best to give you the most personal attention we can. But, please DO NOT feel bad asking the coach to look at a lift or for help outside of class. We can not read minds, so if you need any extra help with a movement JUST ASK!
Strength WOD
A1) Hanging Power Clean 4/4/4/4/4
B1) Back Squat 5/5/3/3/3
WOD
200 Double Unders
100 Sit ups for time
100 Double Unders
50 Sit ups
-For Time-
12 min time Cap
KB swings for everyone…