Gym Guidelines

1. Don’t put away equipment until the last person is finished.

2. Leave your Ego at the door and your shirt on.

3. Come prepared to class. Understand the workout before starting it. If you don’t know, ask.

4. Clean up after yourself, equipment and chalk.

5. No swearing.

6. Don’t cheat - Nobody cares what your time was, but everybody cares if you cheated.

7. Be on time.

8. Introduce yourself to any unfamiliar faces.

9. Practice things you are not good at.

10. Encourage and support each other.

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Class Types

WOD - Workout of the Day. Constantly varied.

Using functional movements built upon Gymnastics, Olympic Weightlifting , Kettlebells and Conditioning, this class is designed to built fitness across a broad range of domains. Each class will be scalable to each individual’s ability and current fitness level. General Physical Preparedness is the goal.

Weightlifting (Olympic) - This class will be spent practicing Olympic Weightlifting movements such as the Snatch and Clean and Jerk.

The goal for this class is to become more proficient at the Snatch and Clean and Jerk. The focus is on athletes experiencing the basic positions. The Olympic Lifts develop speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete. This class is suitable for those with minimal or no weightlifting experience.

Learning Objectives:
1 The proper stance, grip and positions for the Snatch and Clean and Jerk.
2 The Burgener warm-up and skill-transfer exercises

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