2010-05-04T18:13:00.000-07:00

Lee, Lori and Mick will be down in Sydney for the Regional. We are grateful to Have Felipe, from CFB, come up as a guest Coach. Felipe (Fel) has been coaching under the guidance of Matt Swift a Level 2 and HQ Coach.

Thursday, Friday and Saturday session will be going ahead as normal. We have posted the next 3 WOD's that we have programed. So still get in and show your support for Felipe.

WOD's

Thursday 060410

400m Run 150 double Unders 50 Burpees for time

Friday 070410

RunJackie

1600m run 50 Thrusters 20kg 30 Pullups for time

Saturday 080410

Partner Cindy

As many round as possible in 20 mins of

5 pullups 10 push ups 15 squats

2009-11-01T14:59:00.000-08:00

GYM RULES

1. Kids in the gym
CFSC has a great community, and many of you have children. Although the kids we have seen have been absolutely terrific, we really can’t have them in the gym, except for designated areas. That place is in front of the office. We have a couch for the kids to sit on, but if they can not sit in this area they will not be able to come with you. The reason for this is that the gym is just too busy. If your children do come with you they must sit where you can see them not out of sight (eg outside running around) There is no safe place for them to sit other than this area. During barbell/kettle bell WOD’s there is no other safe place. There was a barbell dropped this week that speared off and went through the side of a gear bucket, That can not be your child. We don’t want kids at risk. Please keep your kids safe, or keep them at home. After the class it is not time for kids to play of bars, we have our CF Kids program for that, ensure that the kids are under adult supervision at all times. Thanking you in advance.

2. Be on time
Please turn up to the session on-time and complete the warmup that the group is doing (and the warm down at the end). CrossFit is a holistic program and the CFSC programming model relies on the group warmup time to teach skills and develop body awareness. We also have a lot of coaching information to deliver quickly at the beginning of each session. It is important that you hear the briefing and do the warmup. We understand that sometimes due to traffic or unavoidable chaos that sometimes there will be an "I made it, sorry I am late" moment. But, it is not cool to consistently turn up late or dodge the warmup. We notice the people that do it consistently, and it is rude.

3. NO animals
Please leave your pets at home. It's simple No animals. If you bring your animals you will be asked to leave and take them home.

4. Don't coach unless you are a CFSC trainer on staff
This is a biggy and becoming more and more of an issue for me. There is a distinct difference between supporting your fellow CrossFitter "c'mon, one more rep" and coaching "you need to ". Coaching each other is well intentioned but not how we roll, and to be honest, even if you get it right technically, it just pisses people off. If you see something that looks wrong or dangerous grab a coach. Otherwise, focus on your own technique and put your energy into supporting and encouraging. There are a number of people that have been told to stop coaching that are continuing to do it. I will name names next and punish with burpees, be warned. We love that the place is casual and don't want a lot of rules. The ones listed above are important to ensure that we can continue to deliver high level coaching for you. Thankyou!!!

Cheers,
Mick, Lee& Lori

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