29 March 2017

Every now and again I think it is helpful to remind everyone of our Gym Rules and Etiquette posted on our website.  Unfortunately, the section below regarding the equipment needs to be highlighted.  as I have started to notice a trend in our evening classes where some athletes are not returning their equipment to its proper place after they have finished using it.  Last night, in particular, while closing the facility there were five (5) barbells fully loaded left along with clips, a box, bands, white boards, markers, weight belts, etc.  This is just one example, but there have been several other instances where a coach or other members have been forced to clean up after another athlete(s).  If you use equipment please take the time to return it to its proper location and respect your fellow members and coaches time, especially if you are doing accessory work in the front or on the platforms.  Please click on the link below for a full listing of our Gym Rules and Etiquette.



Clean Up After Yourself. Wipe down your white boards and equipment and keep your bodily fluids off the equipment. Please Pick up your tape, markers, poker chips, notebooks, water bottles, clothing and gear. Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates in order, and hang up your jump ropes. If your kids make a mess, please clean up after them, especially any snacks they may have enjoyed as this draws insects. We pride ourselves on having one of the cleanest CF gyms in the area. Please help us keep it that way. Set the example and others will follow.




Floor Press 5 x 4 (Climbing)

Accessory:  Bent Over Plate Trap Raise 3 x 12 (Rx: 25/15; S: 15/10)



For Time:

100 DU

80 Wall Balls


40 Sit Ups (Rx:  75/55; S: 65/45)


10 Burpee Broad Jumps

5 Ring MU (S: 10 Banded Muscle Up Transitions; S2: 2 Ring Rows/2 Ring Dips)



Tabata Alternating

Bicycle Crunch

Flutter Kicks