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Rest Day
GYM CLOSED
Anyone ever see Bark chillin at the gym?
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Makeup Day/Open Gym
“Oh my, I’m graduating from ULL today”, says Coach Dale
Congrats from all your friends at Ragin CrossFit!!!
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3 rounds for max reps:
-1 minute at each station
(1 min rest between rounds)
Stations:
-heavy ropes
-kb swings (53/35)
-Front Squats (75/55)
-burpees
Garret aka G-man aka duck butter just hanging out!!
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Mobility
-then-
Metabolic conditioning:
amrap in 10 minutes
-10 DB snatches (50/30)
-10 box jumps (24″/20″)
We are enforcing a few new rules. With as many people that come through the gym a day it makes it really hard on the coaches to do their job and have to pick up after everyone. Please pick up not only your equipment but water bottles, trash, etc. If you leave anything out your name will be written on the board and you will have to do how ever many burpees the coach decides. This is to keep the gym safe and clean. Also, DO NOT leave your gym bags, shoes, jackets, shirts, etc….out while you are doing a wod. We built the locker rooms for a reason, USE THEM.
Another issue we have been having are people showing up late for class. If you show up late you will have a 30 burpee “buy in” in order to attend the class. I know sometimes there are things you cant control, but there are some people who are late EVERYDAY. If you know you are going to be late please try to wait until the next class. Also, make sure you make your way to the front desk to scan in. If you forget your key card, you can just tell one of our lovely front desk workers your name and they will sign you in.
In order to have the gym run as smooth as possible we need your help. We are making these changes to better the gym. If you have any questions or concerns please contact Jeremy Hohle. (337-739-0442)
wod
Skill:
Toes 2 bar
Metabolic Conditioning:
5 rounds for time:
-100 ft broad jump
-10 toes to bar
-15 goblet squats (53/35)
-20 double unders
CF kids summer camp details coming soon!!
