Hey peeps! I'm sure by now you're aware that tomorrow, Saturday, and Sunday will all be our Bring-A-Friend days where you're encouraged to bring your friends, family, and coworkers to try out this whole new CrossFit thing. Well, you're a pro and you know what it's like at the gym, but what can they expect? Excuse me while I address your guests.
Hi there! So you've made the decision to join us for a workout...congrats! You're definitely going to have a good time, but what can you expect? Well, here's a general idea. You and your host will show up about 10 minutes early to class so you can sign a waiver and get comfortable with the gym environment. Once class starts promptly on time, you'll either be sent out to run or be told to grab a jumprope so you can warm up for a few minutes. After that's over, we'll start preparing for the workout that you'll be doing during class. This preparation will include more specific warming up (aiming for the specific parts of the body that'll be involved with the workout of the day), setting up the equipment you'll need, practicing the movements in the workout of the day, and generally getting the body nice and ready.
After everything is set up, you're nice and warm, and you've gotten a chance to practice every movement you'll be asked to do, your coach will describe the format of the workout, what you're expected to do, how long it'll take, how to approach it, etc. Only after all of this preparatory work has been done will the workout begin. It may seem like a lot to do before working out, but we want to make sure that you're at least comfortable with what you'll be expected to do and how you'll be doing it so you can have a good time and a good workout!
Most of all, just relax, come in, and have fun. This is a safe environment with professional coaches who are here to happily help you live the healthy and fit lifestyle you're looking for!
A. 1 RM power snatch
B. AMRAP 10
3 Power Snatch (70% of 1 RM)
6 lateral burpees
9 Knees to Elbows
Posted by Armen.