Membership is due on Tuesday, if you don’t pay online bring membership to your next class. Please understand that online payments are the preferred method and will eventually be required. Collecting and recording payments at the gym takes away from the coaches ability to run a smooth and timely class. Additionally tracking down who has and who hasn’t paid means that our coaches have less time to focus on programming. Moving to online payments will ensure that programming and training remain the top priority, which each member will benefit from.
To set up online payment, you will have to create an account at wodtogether.com (you will only need to do this one time) from a laptop or desktop (the shop doesn’t come up on an ipad or mobile device). You are more than welcome to use the laptop at the box.
It’s easy! Create a membership under our gym name -> go to the “shop” and select your membership option (i.e. 2x/week, 3x/week, unlimited) -> enter your payment method -> click the start date to the 1st of the month -> update cart so that the price reflects the full membership amount due on the 1st of the month -> review order -> and make payment. Please let Coach Sara know if you have any questions.
March is the last month of the Winter ReWrite and we are going to go totally crazy with it and incorporate a Strict Spring Kick-off Challenge! Starting Tuesday 3/1 and going through the whole month of March to 3/31. Here are the details.
Everyone begins with 31 points
The Goal is to end with 31 points
If your day consists of “YES” foods, you keep your points.
If your day consists of any “NO” foods, you lose a point.
It’s that easy. For those of you who choose to participate in this next level of the ReWrite you’ll be that much further ahead for your Spring GAINZ. There will be a repeat WOD at the end of this challenge but it will remain a secret until the time comes (this WOD will also be used as a tie breaker if needed). There will be a surprise prize for the winner.
- YES Foods:
- Fruits / Veggies
- Nuts / Seeds
- Animal Protein (pref Grass-fed or Wild Caught)
- Sweet Potatoes (or other root vegetables, not white potatoes)
- Almond (or other nut) flour
- Almond (or other nut) milk
- Coconut Oil, Olive Oil, other quality oils, Ghee, or grass-fed butter
- Protein powder
- Plain, full-fat yogurt
- Sprouted Grains (like Ezekiel breads and Ezekiel cereal, or similar)
- NO Foods:
- White sugar
- White or whole wheat flours / and products made with these items
- Milk and other dairy (no ice cream)
- Alcohol (summer will be here soon enough!)
CrossFit Open WOD 16.1
20 min AMRAP
8 OH Reverse Lunges (95/65)
8 Burpees over the Bar
8 OH Reverse Lunges (scale to Front Rack Lunge 45/35)
8 Chest2Bar Pull-Ups (scale to Chin over Bar)