Hour

Its only been three weeks and I have to post this…Damn!

We spend a lot of time planning the hour that you will be with us each day.  You will be coached the whole hour you are with us.  We are dedicated to making the hour you spend with us the best one of the day.  You pay us to offer this hour.  We start our classes on the hour.  If you are late for this hour you negatively effect everyone in the group as well as yourself.  Now, I understand that sometimes things are out of our control and that at sometime we will all be late.

With all that being said here are the new motivational consequences for being late for the Wod:

The first rule is to not be late!  Arrive early.  Each minute that you are late from 1-4 minutes everyone in the group except you will perform 3 burpees for every minute you are late.  If you are 5 minutes or more late you have just become a spectator/cheerleader.  You will not be allowed to join the group for that hour. Feel free to hang out and prepare for the next class.

We are dedicated to offering the best hour of CrossFit in the Triangle.  Please respect your friends, teammates and us by being on time…or just pretend you arrived really early for the next class.

Workout of the Day 8/10/2012:

Deadlift:

• 5 @ 70% 1 rep max
• 3-3-3-1-1-1

Then,

5 Rounds not for time of:

• Max rep dynamic pushups
• 50′ prowler push