150417 - The Welcome Mat is Always Out

Folks coming from other CrossFits to visit whether it be for business or vacation get to do their first drop in for free. This is unusual in a service-oriented business with small margins.

This is our little way of thanking the CrossFit community as a whole for bringing this thing into our lives

I think it's an extension and expression of our great community here at CFNFC. For the vast majority of our folks the community we always speak about is limited to our gym. But, outside our four walls is a whole other world of CrossFit experience and larger global family. If you meet a person on the street wearing their gym's shirt, you can have a conversation with them in a vernacular that brings you together like long lost cousins. You can walk right up to Camille Leblanc Bazinet or Rich Froning, the top athletes in the sport and have a chat about how terrible such and such a workout was and you'll both know what you're talking about.

So when you see someone you don't recognize, give them a quick "Hi, I'm so and so, we're glad to have you." You never know, when you're traveling around the state, country or world and want to drop into a box, you might get the same friendly greeting and courtesy right back!

General Warm-Up
Fishing game
then 3 rounds
5 squat test
10 PVC lunging pass thrus
15 double-unders

CrossFit
Strength
5, 5, 3, 3, 3, front squat
WOD
5 stations FGB style
1  minute each station, 1 minute rest after 5 stations
Sandbag get-ups
Ball slams
Inchworms
Sandbag cleans
Row for calories

5/3/1
Week 2 Back Squat
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
3x 70%
3x 80%
3+ 90%
Accessory work
5 stations FGB style
1  minute each station, 1 minute rest after 5 stations
Sandbag get-ups
Ball slams
Inchworms
Sandbag cleans