- Be On Time: We love you guys, but showing up late holds up class, causes spillover into another class. But if you show up late, be prepared to pay up in burpees and/or bear crawls at the coaches’ discretion!
- Recovery, recovery, recovery: Come in early or on rest days to roll and stretch if you can’t do it at home. Gains will NOT happen without sleep and active recovery.
- Eat Clean: Do. It. Now. You want to shave a minute off a benchmark WOD, add 50# to your DL/BS/BP, fit into your skinny jeans (ladies), flaunt the summer body, live longer, etc? Ditch the grains and sugar.
- Work On Your Goats: What do you suck at? Double Unders? Pistols? We maybe do these movements once a week if we’re lucky. There’s no way you’ll improve on skill based movements like these without constant practice. Come in early or come in on Skill Days to work on them. Even better, practice at home. Many skill related movements can be worked on at home (pistols, doubles, handstand push ups, pull ups, running, etc.).
- Don’t Lie: Is your shoulder pain due to soreness? Overuse? Old football injury? If we don’t know, we can’t help-or god forbid, we make it worse. We’ll be happy to sub out any movement for something else to allow your inflammation or injury to heal up.
- Don’t Cheat: Practice doesn’t make perfect. Perfect practice makes perfect. There’s nothing better than slaughtering your last benchmark knowing every rep was legit! It’s been said that it takes 10,000 correct movements to build muscle memory. Don’t inadvertently build bad muscle memory!
- Be kind to the equipment AND each other: I know that medball is just made to drop kick and sometimes you just want to drop that barbell into the rack when you’re tired. But all of our equipment is here for you to use, so go easy on the stuff unless it’s a slamball! We’re still playing catch up on all the fun toys we want to get for the gym, so avoid breaking the stuff we have! Also, encouraging each other is good. Positive trash talking is good. Heckling is bad so don’t call out “no reps” unless you’re a trainer.
- You guys inspire us to be better: The questions you guys ask about your personal fitness goals; watching you gut it through tough workouts; hearing you encourage each other; seeing your gains over the previous weeks. All these things inspire us to research and learn, to work out harder, and to program better.
- We get warm fuzzies when you PR: Then we begin the trainer phone tree texts of your accomplishments. James’ first muscle up, Mike S’ first kipping toes to bar, Jon’s first HSPU, Holley’s bench press PR, Avelyne’s weighted pull up PR, and list goes on! We get so excited, we have to share it with each other. We feel like proud parents every time.
- This is a lifelong journey: Our goal is for you to be working out into your golden years, alongside your grandchildren. Attack each workout like it’s your last, but know that you can stand to back off if you’re injured. You have time to reach your fitness goals, so long as you aren’t taking two steps back.
Back Squat 3×5 or Wendler
10, 9, 8…1
Kettlebell Clean & Jerk
Rest 2 Minutes
500m run for time