Monday 12/30/2013

Our Home, The 307 is our sanctuary. We all come into the space looking to better ourselves and root for others doing the same. We all spend countless hours in the space every week. Therefore, we should respect the space as if it is our second home. Please pick up after yourself, and maybe even pick up after someone else who may not have given the space the respect that it deserves. Don't do anything that you wouldn't want someone to come do in your home. Do not drop naked bars or bars with just 10's on them. If you make a mess or spill something, clean it up.

Kiddos. Kids can't be turned loose without supervision. Being in the CrossFit room doing a WOD while your kids swing on the rings does not count as supervision. If your kids are going to be there, they will either be directly by your side or sitting on the bench. If it continues to get worse, we'll have to make more strict policies.

Weekly Warm Up
3 Sets: Run 1 Lap + 15 Abmat Situps
3x7-10 C2B Pullups
3x7-10 HSPU
20 Burpees (Easy pace, HOD at the bottom, max height jump at the top)

OHS 5x5

WOD: 12.2
10 min AMRAP
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Then AMRAP Snatch (210/120)

1k Recovery Row at moderate pace

A lot of you did this WOD almost 2 years ago. Did you improve?