200528 - Throwback Thursday

Letter from 2016 from Coach Michael Still relevant today! :)

Fancy, soft chairs or fitness that you use every day?
A treadmill with a book and cup holder or results you can see?
An antiseptic, temperature controlled workout area with a booming system or an indoor/outdoor area that you can maximize your workout right alongside your community support system?

A lot of folks balk at the fact that we don't have showers. Cool, I get it. You're talking to a guy that went 4 months without a shower in Iraq and used baby wipes to keep from getting monkey butt. Really, I get it. You want your cleanliness handed to you just like you want your fitness handed to you. 

Here's what we hand to you: your ass. Each and every day if you want it bad enough. 

If that's crass or unprofessional to you, then while we'd love to change your mind, we understand. 
Ask yourself though: Why do I go where I'm going now? What is the true value of my membership? Is there possibly a better way to get fit and what is it?

Are the answers in front of you, or inside our walls? 

Choice City CrossFit is not a “health club”. It's a fitness factory. No towels, no catching up on Marie Claire while you "work out." Those luxuries are not going to drop that quarantine 15 or the middle age pudge. You don't really think you can get the results you're looking for jogging on the elliptical, do you?

Do you? 

CROSSFIT
(@ 6:30am/7:30am/4:30pm/5:30pm)
Outside! Wear sunscreen, bring a towel, FILLED water bottle, and a good attitude!

Question of the Day - Would you rather live in Alaska or Hawaii?

WARM UP - 
KB Get Up/Get Downs
KB Russian Swings
KB SL DL
KB Suitcase DL
KB Deficit DL

MOBILIZE - Seated Hammy Stretch
Hamstring KB Smash

COACH PREP - Deadlift Form
3 minutes to warm up to WOD weight
2 Practice Rounds
4 Deadlifts
8 Sit Ups

WOD -
(A: Competitor)
For Time
6 Rounds
12 Deadlifts 185/155
24 Sit Ups

(B: Performance)
For Time
6 Rounds
12 Deadlifts 135/95
24 Sit Ups

(C: Fitness)
For Time
6 Rounds
12 Deadlifts 105/75
24 Sit Ups

STRENGTH
(@ 5:30am/8:30am/3:30pm/6:30pm)
Inside! Bring your mask, FILLED water bottle, and a smile! #GainzBro

Question of the Day - Would you rather live in Alaska or Hawaii?

WARM UP -
EB Muscle Clean
EB Strict Press
EB Front Squats

MOBILIZE - Tricep Smash
KB Circles/Around the Worlds/Figure 8

COACH PREP - Clean and Jerk Prep
(Focus on power clean and split jerk)

STRENGTH - 20 minutes to work up to
Heavy Clean and Jerk 1RM