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Basic Etiquette

Both Mel and I love the fact that we have a very social box and a very friendly community. However with a relaxed approach there are certain rules/regulations/nice things that need to be adhered to for the benefit of all members at the gym. With the growth of CrossFit Ipswich it is important that we all acknowledge the basic requirements of the gym and ensure that we maintain and respect it. So could all members please take note;

1. If you break it don't hide it - Bring it to the attention of the coach (skipping ropes/bumpers etc..) Although equipment is expensive we need to replace it so please let us know.
2. No bar is to be dumped from above shoulder height below 40kg. If you can lift it up you can place it down. Yes CrossFit is fun but this puts undue stress on all our equipment and barbells
3. DO NOT drop a barbell without any bumpers/collars at any stage - This will incur a 100 burpee fine - You have been warned
4. If you use the chalk and you mess up the tiles - MOP it up, it takes two minutes.
5. If you cut/bleed etc you are to cease work immediately and clean the area with disinfectant and wipes
6. All children are to be placed in the "Kids Corral" 5 minutes prior and not to come out until the coach gives the all clear.
7. Clean up your mess and put things back where they belong.
8. DON'T TALK WHILST THE COACHES ARE talking - It is rude!!
9. If you have a water bottle take it with you. We will throw all empty ones in the bin.
10. No one is to be training/working out before a class - This is often the time when the coaches can train. It is unsafe and unfair on all members Feel free to grab a roller or skip outside
11. Please do not go behind the reception desk. This is for coaches only

Once again we love that we have a friendly and very social community but please take not of the above. We would hate to bring one of these issues to your individual attention. And simply we will be handing out burpees for any infringement of the above. We require your assistance to keep things running smoothly.

Thanks

Shaune and Mel

Squattttt Cleannnn

Squat Clean

3-3-3-3

Then

Squat Clean "Grace"
30 reps for time squat clean and jerk 60(40)

Press it

Push Press

5-5-5-5-5

Then

100 Push Press for time 35 (20)
Each time you break do 5 pull ups

Death By Back Squat

WOD "Death By Back Squat"

Do 1 Back Squat on the first minute, 2 Back Squats on the second minute, 3 on the third and so on until you cannot complete the number of back squats with in the 1 minute time frame.

Use Bodyweight or 3/4 Bodyweight.

Post weight and number of completed rounds to comments.

Do you know what a Body Blaster is????

7 rounds for time

10 Body blasters (Burpee -> Pull up -> K2E -> T2B -> C2B)
20 Deadlifts (60kg/40)

Post time to comments

Rest Day

Its Team Time

As a Team of two men and two women Complete the following For time

150 Overhead Squats 40/30
150 Kettlebell Swings 24/16
150 Clean and Jerks 40/30
150 Snatch 40/30

Post your team and time to comment

Sprint, Swing, Run, Clean and Get UP!!!

Part A

Sprint 200m
50 KB Swings 32kg (24)
Sprint 200m
50 Med Ball Cleans
Sprint 200m
10 L arm Turkish Get Ups 24kg (16)
Sprint 200m
10 R Arm Turkish Get Ups
50 Squats
Run 400m

Post time to Comments