Friendly Reminders!

For time:

25 Walking lunge steps

20 Pull ups

50 Box Jumps, 20″ box

20 Double unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2/1.5 Pood

30 Sit ups

20 Hang squat cleans, 35/20 lb dumbbells

25 Back extensions

30 Wall ball shots, 20/14 lbs

3 Rope climb ascents

830 pm Crew.

Just two friendly reminders.  This Saturday is the 6th Annual Fight Gone Bad!  Fundraiser hosted by our friends at CrossFit Fast in Calabasas.  A lot of you have registered and raised money.  Many others are going to show their support.

  And there are a few of you who are going to experience this as your first big CrossFit event outside our box.  I couldn’t be more excited.  Post to comments if you’re going to bring it this Saturday.

You have until 5pm today to register for the event!  Click here to register and for more details on the event and subsequent BBQ!

The second reminder is one we reiterate every few months, a policy I stole from my friends at CrossFit Pacific Coast in Santa Barbara:  ‘Everybody love everybody.’  Our On Ramp classes are getting enormous, newbies are graduating, people from other boxes are coming in during daytime classes to hang out with us for a few months.  If you see someone you don’t know, someone with a confused look on their face, someone who doesn’t know where things are or how things work, go up to them and introduce yourself and help them feel welcome.  Show them some of your tricks on getting around the gym, how to take plates off the barbells, where to set up bands, etc.

  Remember this stuff was new to you at one point too.

  So everybody love everybody, and we’ll see you in the gym.