Rules Of The Warehouse! Mon, Jan 24

We have a new session of the Basics starting Monday. Basics I, II and III will run from 10am to noon Monday, Wednesday and Thursday respectfully. An evening class will also start Tuesday at 5 PM for the Basics I. The remaining evenings TBD Tuesday night. There is still a spot or two for anyone interested!

So, while the box continues to grow let’s review some of the “Rules of the Warehouse”
• Please arrive on time. We start the warm up no later than :05 after the hour. Arriving in a timely fashion will ensure you get an adequate warm up before the WOD.
• If there is a class in session when you arrive please enter the box through the far doors. Please try not to engage in conversation with the coaches. We then neglect the athletes still working.
• Believe in your own abilities. Challenge yourself. Put out a little more on those days you aren’t breathing hard! Caring on conversations during the WOD is a sure sign you are NOT producing power!
• The coaches are there to help you decide how much weight to lift. Then you must get yourself set up and make necessary changes if the weight is too heavy or light. We would rather assist than babysit.
• Put away all your equipment, or else!

Workout for Monday 1/24
Warm up: DROM stretches, sandbag sit ups and light thrusters

WOD: 4 rounds for time
400m run
10 back squats (60-65% of 1 rep max)
10 dips
10 pull ups

After the WOD we will work on our wall climbs.