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Strength
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Bench Press
Work up to a heavy tripple 15:00.
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WOD
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Complete for time:
30 Ring Dips
20 Overhead Lunges, 45#/25#
30 Pull-ups
20 Overhead Lunges, 45#/25#
30 Push-ups
20 Overhead Lunges, 45#/25#
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Post-comp on Saturday!
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Lots of CrossFit gyms have rules. Some are passed on by the coaches and other athletes and encompass the ethos of what that gym is about. Some gyms put their rules on their website. I always like reading those. I think most gyms have the same expectations of their athletes, but it;s cool to hear how they say it. Below is a list I recently came across on the CrossFit Linchpin website. Take a look. What do you think?
Etiquette (From CrossFit Linchpin)
Please check your ego at the door. We don’t care how much you can lift, we only care how well you can lift it.
Please introduce yourself to all newcomers.
We are coaches, not your personal trainer. We don’t get your weights, put them away, or count your reps. We help you achieve your goals.
Please execute full & proper range of motion on all movements to the best of your ability.
Listen to your coach; we are here to make you a better athlete.
Chalk is available for your use. Please use it sparingly & keep it in the bucket.
If you get a piece of equipment dirty, please clean it once you are done.
You can scream & cuss, just don’t quit. You are capable of far more than you realize & we will be right there with you.
