Feedback

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Thank you to everyone who gave us survey feedback a few weeks ago. We got a ton of responses and there was some excellent feedback in there. Mostly it was positive and reinforcing what we are doing right, but in addition to that there were some great ideas and a few things to improve on. Some, which we have already started on – it was like we read your mind!

  • Great Coaching. Shout out to all the coaches, it’s clear from your responses that you are all very happy with our current group of coaches. This was no surprise to us, we are very happy with them too!!
  • More Skills. Skills and mobility classes were a popular request, we will look at adding those beginning next year, likely on a weekend.
  • Programming. Some great programming feedback came through. We are starting a new cycle and have made some changes internally with how we go about programming. Expect to notice a difference effective in December and don’t stop giving us feedback about it. Expect to see a focus on getting you guys better at the Olympic lifts, boosting your max numbers, testing and re-testing, gymnastics and skills. More variety and more fun.
  • Membership. There were some good suggestions about cost structure, we have been working on adding a few more options for some time now, and have just finalized. In addition to our no contract month to month membership, there are now 6 month and 12 month contract options which will bring your monthly price down. You are all grandfathered into what you are currently on, but if you think one of the new options better suits you then don’t hesitate to contact us and we can switch it up. More info on the new options is here.
  • Keep It Tidy. Good to see some of you also notice when other athletes don’t put their equipment away. Relieving to know it’s not only Nick and the rest of the coaches who notice (and get mad). Yeah, what can I say, help all your friends at the end of your class and put everything away. Nick will love you especially.
  • Noise. We are actively working on noise restrictions. It’s a pain, and we wish our neighbors appreciated CrossFit and a healthy lifestyle as much as we do. We’ve been focusing on keeping our line of communication with our neighbors open and will be working with them to work toward a happy, peaceful agreement.

If you feel I have skipped over any feedback you were specifically looking for answers/action on, don’t hesitate to hit me up personally.

Workout of the Day 12/1/2014 – Monday

CrossFit

Athlete

Strength/Oly.
High Hang Power Snatch 4 x 4

This is all about technique, NOT about how quickly you complete the repetitions. If you don’t know what your 1RM is, please warm up with light weight before moving up in weight. If you do know, don’t go heavier than 75% of your 1RM. Stick with that weight for all 4 sets.

Met-Con.
LAX ‘Flight Gone Bad’ – 3 Rounds:
Wall Balls (20#/14#)
Box Jumps (24″/20″)
Push Press (75#/55#)
Double Unders
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score each round and total.

Competitor

Strength/Oly.
6 Sets (not for time):
1 High Hang Snatch + 1 Hang Snatch from above the knee

Warm up with light weight and get to 70%-80% of your 1RM. Use the same weight for all 4 sets. Make sure you receive in full squat position. This is all about technique, NOT about how quickly you complete the repetitions. Make sure you are resetting each time before the lift.

Met-Con.
LAX ‘Flight Gone Bad’ – 3 Rounds:
Wall Balls (30#/20#)
Box Jumps (30″/24″)
Push Press (95#/70#)
Double Unders
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score each round and total.

CrossFit 101

A. EMOM 10:
Even: 8 Med Ball Cleans
Odd: 8 Kettlebell Swings

B. 21-15-9:
Wall Balls
Sit-Ups