We need to know

2
Dec

We need to know

Do you have an injury (either minor or more serious)? Do you have a pre-existing condition or physical limitation that may prevent you from safely performing some of the movements we do? Did you tweak something in a class a few days ago? Is there a part of your body that just doesn’t feel right but you’re not sure what might be wrong?

If you can answer yes or maybe to any of the questions above then you NEED to make your coach aware before class starts. Not just at one class, but EVERY class you attend. We have 13 well trained coaches that can help modify any of the workouts or movements to ensure that you are moving safely and do not cause further problems (or new ones). While injuries sometimes happen, we would like to minimize these instances and keep you all healthy and WODing for many years to come. Don’t be a WOD hero and try to push through pain or injury – make sure you can WOD another day and allow us to help you get there.

If you check the workout and think “oh my shoulder, knee, hip, back, elbow, ankle, calf etc will be fine”, please tell the coach about your injury/limitation anyway. We want to make sure we can prevent any issue from getting worse. Whether you have the same coach for every class or a different one every class, make sure you tell us every time. Just a gentle reminder if you’ve told us before so we make sure we consider all options for the particular WOD that day or if we have not had the privilege of coaching you yet. Please give us a detailed description so we can make the best choice.

Thank you for helping us help you!

Good Mornings
5-5-5-5

AMRAP in 10 min
10 Pullups
10 V-snaps
10 Russian KBS (70/53#)

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19 Responses

  1. Mobility
    WU x 1 + 15 KBS @35#
    Group Mobility & WU

    Strength: Good Mornings
    5-5-5-5
    55-60-65-70#

    WOD: AMRAP in 10 min
    10 Pullups (scaled to ring rows)
    10 V-snaps
    10 Russian KBS (40#)
    Total: 7 rounds + 10 pullups

    Thanks Patrick. Good job everyone!

  2. Frankie

    WU x 1 + 15 KBS
    Group Mobility

    Strength: Good Morningsx5
    65-95-115-125

    WOD Rx: AMRAP in 10 min
    10 Pullups
    10 V-snaps
    10 Russian KBS (70#)
    Total: 6 rounds + 6 pullups

  3. Gilles

    mob wux1 + 15 KBS
    group mob
    good morning
    65×5 85×5 105×5 105×5
    AMRAP in 10 min
    10 pull up ( ring row)
    10 v snap (sit up)
    10 Russian KS 60#
    7 round 9 sit up
    cash out 2 min plank

  4. Heidi

    Good Mornings x 5
    45-55-65-75

    WOD: 10 Minute AMRAP
    10 pull ups
    10 v-snaps
    10 russian KBS @ 45#
    4 Rounds + 3 PU.

    Once again (sigh), Pull ups are my downfall.

    Cashout: 1 min. plank

  5. John

    Mob, WU, 15 KBS 35#
    Group mob/WU

    Good Mornings x5
    65 – 75 – 85 – 95

    WOD
    AMRAP 10 minutes
    10 ring rows
    10 sit-ups
    10 Russian KBS 53#

    6 rounds 6 ring rows

    Should have gone heavier on the KBS.

    Cash out – plank 1 minute (unbroken)

  6. Steph H

    Mob
    WU x1
    15 KBS

    Group Mob

    Good Morning
    WU @ 35#
    45(5)- 55(5)- 65(5)- 75(5)

    AMRAP 10mins
    10 RingRows
    10 Situps
    10 Russian KBS (45#)

    Total: 6 rounds and 5 KBS unbroken

    Cashout: 1 min plank unbroken

  7. Baukje

    Good mornings
    5 – 5 – 5 – 5
    35# WU – 40# – 45# – 50# – 55#

    WOD: AMRAP 10 min
    10 pullups (ringrows)
    10 V snaps
    10 Russian KBS @ 53# (first time using this weight, thanks to Kevin! :))

    5 rounds + 10 V snaps

  8. Annie

    Good Mornings
    5-5-5-5
    # 25-30-35-40

    AMRAP in 10 min
    10 Pullups scaled to ring rows
    10 V-snaps
    10 Russian KBS (70/53#) #40
    5 rounds + 10 Ring rows

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