We started the New Year off with the "Filthy Fifty" Awesome job to everyone that came out, worked hard and shared your goals for 2014. Over the holiday's we were able to finish up some things around the gym and get it organized and ready to roll for 2014. Over the past 6 months our little gym has come a LONG way and we could not do it without the support of each one of you, Riviere's Construction, Sure Glass, Shell Canada and each one of you. Thank you all for your support and I can not wait to start 2014 off on the right foot! With that said I would like to instill a few new rules that I think will help keep our gym running smoothly.
* The main goal is to keep as much "stuff" off the WOD floor as possible. Everyhting at the gym has a home, please make sure our things make it back there and are not left out. Leaving things out will result in burpees!
* Boxes now go on the tiled area in front of the whiteboard, please return them there if you use one.
* Weights are to be stacked neatly in there correct space and CHALK is to remain in the bucket!
* If you spill chalk, cry, bleed, sweat or pee simply grab the mom bucket, that will be filled each morning, and clean up after yourself.
* NO CHILDREN on the WOD floor after 3,2,1 go... we love all the kids that come into CFPC but it is important for them to learn discipline and respect for those around them. We are doing our best to get rid of the front counter and make that area a bit more kid friendly.
* DO NOT drop the new bars, or any bars for that matter when they are EMPTY. Please guide weighted bars down at the completion of a rep. It is considered a "No Rep" in any Olympic Lifting competition if the bar is dropped from the finish position. GUIDE the bars down!
Prep
Foam roll out your sore bits from the "Filthy Fifty"
3x Row 250m
10 Back ext
20 Sit ups
Strength
3-5 Weighted pull ups EMOM for 10 Min
Conditioning
10 Min AMRAP
20 HR Push ups
10 Box Jump
10 T2B
Recovery
Max L-sit holds on rings
Hamstring/ twisting mobility
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