Looking for leaders!

15
Jan

Looking for leaders!

Excited about the CrossFit Open? Looking for a way to fully immerse yourself in the experience? Then why not become an Intramural Team Captain? An Intramural Captain is one part motivational speaker, one part superhero and one part circus clown.

You must:
-Have a great sense of humour
-Be an encourager
-Organized
-Be able to attend every Friday Open WOD
-Creative
-But most importantly, like to have fun!

Duties include:
-Recruiting CFM members to your team
-Coming up with a team name
-Brainstorming and planning a theme night for the gym during one Open week
-Organizing team t-shirts
-Encouraging members, especially first time Open participants
-Creating a team cheer!
-Keeping things on task
-Supporting and cheering for your athletes during the WOD
-Having a great time!

If this sounds like your cup of tea, please send an email to [email protected] with a few reasons why you want to be a team captain.

Snatch Practice

21-15-9 reps
Situps
Box Jumps (24/20”)
Hang Power Cleans (95/65#/50%)

Jackie

Jackie

11 Responses

  1. Greg

    Open gym
    Warmup
    – Sumo high pull deadlift
    3 sets of 5 reps @ #85
    – Floor press
    3 sets 10 reps @ #125
    – 4 sets of 20 reps air squats
    Mobility on shoulders and legs in between sets. Thanks for help on calf smash Shane. Back to back workouts almost ready to attempt a WOD.

  2. Amanda

    WOD rx’d: 6:55

    Fun class and fun wod! Thanks Shane

    Thanks for being my warmup and mobility partner Matt. Sorry I’m a pain in the ass. Wait…no I’m not sorry. But thanks still. 🙂

  3. Stacey

    Snatch Practice
    15# – 35# – 35# – 35#

    21-15-9 reps
    Situps
    Box Jumps (24/20”) – step ups on 12″ box w/25# plate for my poor bruised shin.
    Hang Power Cleans (35# )

    Time: 7:21

  4. Marcel

    Snatch Practice

    65-85-105-115#

    21-15-9 reps
    Situps
    Box Jumps (24/20”) – scaled 20″
    Hang Power Cleans 95#

    Time: 5:51

    Great class Shane and thanks for your keen eye on the snatch.

  5. OG
    4km of rowing. Broken up with mobility and crossover symmetry inbetween.

    Class
    Power Snatch to 75#. Failed 80#. Thanks for the tips today Shane & Matt. Always a work in progress.

    Wod: scaled sit-ups with knee raises, RX BJ & HPC
    Time: 5:45.
    2nd and 3rd round of cleans unbroken.

    Thanks for the class Shane!! I liked this wod!

  6. Mike M

    Open gym to do some team 5 rowing

    Snatches practice
    65×3
    95×5
    115×3
    135×4
    155 fail x2. Bad start position and pulling too early

    WOD rx
    21-15-9
    Sit-ups
    Box jumps at 24
    Hpc at 95#
    7:10. Tried to keep pace with Amanda. Couldnt see where she was at on the side with her box jumps plus she is faster and much more fit than me but I almost kep her pace

  7. Christie

    OG:
    Rowed 2k for team 5

    Class:
    Snatch practice
    35-55-60#

    21-15-9 reps
    Situps
    Box Jumps (18”)
    Hang Power Cleans (65#)
    Time: 7:36

    Thanks for the class Shane!

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