150421 - A Class Act

Classes are the core of our training.

Next time you come in, take a look around. The classes you most regularly attend have the most familiar faces. Oftentimes it takes a gym social or competitive event for you to even meet someone outside your class. 

This class structure helps build camaraderie and teamwork. A couple of terms bandied about in various occupations, but only truly seen in places like the military and fire departments; places where you see the same people day in and day out. You interact and build bonds with them often in lousy circumstances. There's nothing like a little suffering to bond disparate people together. 

Use that camaraderie as a tool. Use it to keep not only yourself on track with your training, but those around you. We already have a few classes that do this. 7am and 6pm come to mind. They hang out inside and outside the gym. They push each other in ways that strangers cannot.

The folks that you almost always see and then don't see? Drop them a line, message them on Facebook. If you think a classmate is slipping, let them know, If they're struggling, lend a helping hand. 

Be a class act. 

General Warm-Up
400m row (once)
3 rounds
10 sumo deadlift high pulls M:55 F:35
10 EB good mornings
10 deltas M:35 F:25

CrossFit
Skill
Rope climbs, pull-ups
WOD
21-15-9
Deadlifts M:135 F:95
Box jumps M:24 F;20

5/3/1
Week 3 Deadlift
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 75%
3x 85%
1+ 95%
Accessory work
2, 2, 2, 2, 2 Sled sprints
10, 10, 10 static shin to bars