Happy Spring Everyone! Some housekeeping items that need addressing so that CF908 remains a fun, safe, and inviting place.
Children at The Gym: We have an unwritten rule at the gym that your children are allowed to come so long as they stay out of the way and don’t interrupt the class. Well, the time has come that the rule must be written. Here are the rules:
Children are not allowed on the workout floor at any point before or during classes. This is a matter of safety for your kids, 908 members, and a matter of liability for the gym. If your child wanders onto the workout floor we will ask you to stop your workout and ensure your child is removed as quickly as possible.
Children must stay in the loft during class. They are not allowed to stay in the warm up area. That area is meant for clients who are warming up for the next class or stretching post class. It is considered a part of the workout floor.
Children are not allowed on the equipment unless the parents ask a coach. That means no hanging out on the assault bikes, taking out foam rollers, abmats, swinging from rings, etc. We have a CF kids class where we are happy to coach your kids, but outside of that, they are not allowed on any gym equipment.
Parents are responsible for checking in the loft area to make sure that children have not made a mess. We have had several issues recently where personal property of myself and the coaches has been taken out of shelves and thrown on the ground. The loft is a storage area for the gym. Children are not to touch any of the equipment / office supplies / etc. I understand that this may pose a problem for some parents and may hinder your ability to come to the gym. As much as I want you to be at the gym as frequently as possible, the well being of your children, the enjoyment of 908 members, and the liability of the gym are of the utmost importance. These rules are effective immediately. Please remember that bringing your children to the gym is a privelage and not a part of 908 services. If you have any issues please feel free to email Tim@CrossFit908.com
Gym Bags – The warm up area is just that, an area for members to stretch / foam roll / and warm up / cool down. No bags should be left in the warm up area unattended. We have plenty of cubbies and storage for your bags. Please ensure the warm up area of free of any personal items prior to working out. The Dumbbell rack is not a place for storage either. Please refrain from putting your water bottles on the dumbbell rack. Instead put them in the red cubbies along the wall.
Warming Up – Please do not enter the workout floor prior to your class starting. I know the warm up area gets crowded, but the class in session has priority over the workout floor. Everyone knows how they feel near the end of a workout. Nobody wants someone rolling out their scapula on the wall right next to them while they are finishing their last set of grueling wall balls. Give people their space and be respectful. If you need to roll something out due to an injury and can’t find space in the warm up area, ask the coach on staff if there is room for you to roll out somewhere.
Writing Down Your Workout In Your Notebook – This should be done at the whiteboard in the warm up area. Please do not stand at the whiteboard in the workout area.
That’s it….for now.
Today’s Workout:
Strength – EMOM10 – 3 Push Press from the rack. This can be taken from the floor if you prefer. Start @ 75% of your 1 rep max. Add weight as you go.
Conditioning – For Time (Sx = 5Rds / Rx = 6Rds / CRx = 7Rds – 20 min time cap
12 Toes To Bar
10 Box Jumps (Sx = 20″/18″ – Rx = 24″/20″ – CRx = 30″/24″)
8 Dumbbell Push Press (Right Arm) – (Sx = 30#/20# – Rx = 40#/30# – CRx = 50#/35#)
8 Dumbbell Push Press (Left Arm)
Finisher – 60 sec max cal Assault Bike
Anthony working on some cleans.
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