We know it’s been awhile and everyone could sure use a hug after this craziness, but please acknowledge the 6ft rule. Long distance hugs are the new cool thing to do anyways!
We are beyond excited to finally reopen the gym tomorrow. It has been a weird, and difficult, past couple of months. The entire world has shifted, things have changed and might not ever go back to “normal”. As easy as it would be to complain and blame, we want to stick to our core values.
Grit, Gratitude, and Growth.
GRIT- We know difficult because we seek it out every day. Why do you think cross fitters are crazy enough to voluntarily put themselves through the pain of something like Fran? or Haste? or any of the wod’s Quint and Weston dream up? It’s because we know that without struggle, there is no adaptation. If everything was easy, we would never learn anything new and therefore never get better. I hope everyone was able to stay strong during these difficult times and use your time wisely to challenge yourself in new ways that you might not have chosen to prioritize before this crisis hit.
Gratitude- So much of life is about perception. As a human, it was natural to complain or think about how things were unfair or could be better. You have 100% control over how you act or react to those thoughts. Train your mind to think about how lucky you are. Someone has a better car than you? At least you have a car and don’t have to walk. Don’t have a car? At least you can still walk. Tiger eats one of your arms off? ehhh you have another. There’s always someone out there worse off, be grateful.
Growth: Growth is really about having a purpose. Without a purpose you don’t really have anything to grow towards. So many people these days are just existing… and that’s ok to do for awhile, but life is about leaving the world off better than it was. Find something that sets your soul on fire and grow towards it.
Below is our first workout together in awhile. I am typically the type to say go for it all and don’t hold anything back, but it might be smart to just move this week. Get your body used to pushing hard and moving weight again. There will be plenty of time next week to go all out when we start our power cycle. Please read our new procedures below the workout before coming to the gym. We will be going over this stuff this week and will continue to update you guys as we get new info.
Strength: E1.5MOMx5
5 Front Squat (from the ground) at 60% ish (be smart after 2 months off) of your 1RM Clean
LeanFit: really?!?! who would pass up a chance on a barbell today?!?!… if you do feel so inclined, E1.5MOMx5 10 KB swings + 10 Goblet Squats
“Essential Barbell”
14 Min AMRAP
12 Thrusters (95/65)
35 Double Unders
9 Toes to Bar
FrameWork: RWAN, sub 2:1 singles, Sub 2:1 leg raises
LeanFit: 12 DB Thrusters, 35 DU or 70 singles, 18 Crunches
BWCF Class Procedures (May 18, 2020)
Reserving Classes: All members must sign in via the Push Press App or the Push Press member portal (https://members.pushpress.com/login?) Anyone showing up to a class without reserving a spot will be turned away if classes are full. (No exceptions) Here is a link showing how to reserve classes: How to Reserve Classes.
Childcare: Childcare will be unavailable until further notice. Do not bring anyone else to the gym if they are not working out. We apologize for any inconvenience.
24/7 Access: 24/7 access will still be an available add-on for $25/month. If you are hesitant to be in a class setting, we can get you setup with access to use the gym to train independently.
All previous 24/7 rules and procedures still apply
You must ensure that you clean ALL equipment after use.
Disinfect the TapLock/Ipad/Door Handles and any other surface used prior to leaving the gym. **Anyone found not following these procedures will lose 24/7 access immediately.
Class Procedures: Classes will be capped at 9 members (+ 1 coach)
You must sanitize your hands prior to entering the gym. Hand Sanitizer will be available throughout the gym. Please continue washing your hands regularly.
Coaches will be signing in members rather than members using the ipad to sign themselves in. Please just check in with a coach upon arrival.
Social distance (6 feet) as best as possible. Please be respectful of others!
No sharing of equipment! Please do your best to limit the amount of items you are using.
Equipment must be thoroughly wiped down after use. No exceptions! This is your job to do first, then a coach will be re-sanitizing everything after the class.
If you are feeling sick, stay at home! We want to respect the health of those around us.
Please bring your own water bottles.
All personal items must go home with you. Do not store anything at the gym. -
We all would love to socialize, but please do not “hang out” before or after workouts. Arrive on time and leave promptly after your workout. We know one of the best things about the gym is being able to socialize with your friends, but we need everyone to hold off while at the gym until further notice.
Anyone who has not turned in equipment that was assigned to them will not be able to attend a class until we receive equipment.
