2/19 “Cindy”


2/19 “Cindy”

“If you always put limits on everything you do, physical or anything else, it will spread into your work, and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Where are you plateauing and what are you doing to overcome those plateaus? Are your fears limiting your success? Think about these things over the next few days and write your goals on the white board!

Strength: 15 min to establish 1RM snatch.
WOD: ‘Cindy’
AMRAP 20 of 5 pullups, 10 push ups, 15 air squats


[learn_more caption=”NEWS”]

**CrossFit Games 2013 DETAILS HERE

This month we started a new online reservation system (RSVP) to give us the ability to control attendance, ensure coaching is adequately staffed, equipment is not strained, and people are being coached with a proper ratio. It’s been about 3 weeks now and I’m going to give you some results (not good):
**187 of you have RSVP’d to classes and did not show up or sign in (the system see’s both things as the same). 90% of the time it was probably because you forgot to sign-in.
**76 of you have ATTENDED to class but did not RSVP.
Updates: You can now cancel 2 hours before the class begins. If you cannot make it, you will be dinged with the consequences below. The RSVP instructions are on the DOWNLOAD section of our website.
1.We’re adults here. SIGN-IN!!! Everyone, including our coaches must do this. No excuses.
2. You MUST RSVP to attend class. No excuses.
3. Consequences will be as follows 1-warning 2-a call or email from to see why you cannot grasp this and 3-penalty of a monetary value or deny entry to class. No excuses.

*Please be sure you’ve completed the EFT draft form for 2013. If you need one, please look in the office or let a coach know. They are also in the download section.

**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.