Thursday-August 9, 2012

Okay lets get this bullshit straight once and for all. Being a CrossFit Affiliate does not make your gym a "certified" gym. It allows you to use the name CrossFit with a name that has been approved for you. What you do need in your gym is "certified" trainers. Reason for me bringing this up is there had been talk of our gym not being a "certified" gym. We were not an affiliate at the time (we are 

an affiliate now), but we had (have) eight Level 1 certified CrossFit coaches in our gym, EIGHT. If you take a class here, no matter the time, there will be no less than two "certified" CrossFit coaches present, sometimes 4-6. Needed to get this off my chest. Thank you, goodbye...

Sean Hallock- Level 1 Certified
Danyelle Cano- Level 1 Certified
Terry Cano- Level 1 Certified
Jack Cambra- Level 1 Certified
Matt Beals- Level 1 Certified
Claire Brevidoro- Level 1 Certified
Emily Brockelman- Level 1 Certified
Rick Wood- Level 1 Certified 

warm up

10 spidermans

50 single skips

10 laying hand kicks

2x

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Olympic

Snatch + Pause OHS

7 sets x 1 reps @ 70%

Strength

Find 1RM

*only done with a spotter!!!*

Running

50m sprint

walk to start as rest

8x

WOD

3 rounds for time of:

7 Front Squats (165lbs/100lbs)

21 KB Swings(53lbs/35lbs)

Run 400m

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