Take a look at the rules listed above. I think these are great rules for all of us to live by.
1: You have to dedicate yourself to coming in and doing the work, I know that evil out of shape person in your head sometimes tells you to sleep in or just go home after work. Slap that tubby little fella, get in the gym and your hard work will pay off!
2: Place those egos right in the cubbies with your coat! I know it stings a bit when a coach tells you to drop down in weight but we know what we want out of a workout. Yea your buddy might be doing 10 more pounds but you should both be getting great results and maintaining intensity throughout!
3: In the grand scheme of things nobody really cares what your time was. That is why we erase them the next day. We will celebrate with you just the same if it was blazing fast or you think not. Maintain intensity, push yourself and never stop! That is what is important.
4: Cheaters, rep shavers and my favorite “Oh, I must have counted wrong again by 15 reps”ers. You know who you are and that should be enough shame for now. Its your workout and membership so by all means do what you think is right. All I ask is that you don’t put your fake cheating score on the white board with your head held high acting like everyone doesn’t know. Your only hurting yourself…soap box off…
5: Nobody cares if a WOD takes you a whole class and the next one, you lift an empty bar or one packed with weight, real effort is obvious and that means more than any of that. Everyone makes sacrifices to come in the gym and give it their all. Work hard, cheer your community on harder and leave knowing you are a better person each day!
Even Teams (3-6) Athletes
Follow the Leader Up and Down
20 Chest to Bar Pull Ups
30 Burpees to Plate
40 OH Lunge Steps in place (45/25)
50 Double Unders
40 Push Ups
30 DB Snatch (Alternating)
20 Wall Balls