New things on the white board!!

Explanation of the whiteboard and flow of class.

The warm-up is still the warm-up of the month.

Below that is the cool-down. This will majority of the time be a post workout stretch (sometimes it may be pre workout)

Next is the strength work for the week. Now that Fight Gone Bad is over with we are going to do a 9 week strength program to peak the first week of December. We gotta get those strength numbers up. If you look closely at the picture it has 5 available strength workouts for the week. If you're a 3 day a week person you will only do Strength WOD's 1, 3, & 5. 5 days a week obviously do all of them. This is based of the Wendler 5, 3, 1 program. If you want to learn more about it google search it and/or ask me at the gym. If you're not that worried then just come in a do what I tell you and watch your strength numbers go up!

Next is the WOD- this is the basic CrossFit MetCon- Will generally stay under the 15 min time frame, in fact I may put a cap on a lot of workouts over the next couple weeks to focus on a certain energy system. We will hit that longer aerobic energy system 1 or 2 times/week at a lower intensity. Again, don't worry about this unless you really want to learn more. Just come in and do what I say and you'll improve.

Right under that is the endurance. This has been up there a while but some may still not know about it. This will always be a run/row/jump rope combo or just 1 of these. Usually a interval session but not always. Do this if you feel like you need more aerobic work or want more weight loss (please ask if you are in doubt on whether or not you should do it). It will change every day but you definitely don't HAVE to do it.

Next, is the "Times to beat according to class times", instead of putting everyone's time or score on the board I'm going to put just the best score of each class on the board. This way we don't get too wrapped up in times (yes this can happen) but we do all still have something to aim for.

At the bottom is a memory verse for the week. This is where the new scripture for each week will be for memorization. Try to read it every day, put it on a note card, write it on your home mirror, whatever it takes try to memorize!

"I have stored up your word in my heart, that I may not sin against you." Psalm 119:11

Also, as you may notice the P.M. class times say 4:45 and 5:45. We are going to try this for the next couple of weeks. Instead of having 3 classes in the afternoon we're only going to have 2. This way the classes will hopefully be more full and have more energy and produce better workouts!!

Remember, every 5 clients you get to sign up earns you a FREE MONTH!!!

Good work guys keep training hard!