Today the hopper deck rears its ugly and nerve-racking head again! One person from each session draws a card and EVERYBODY from that session performs the workout drawn. Let the fun begin!

8am Session

Card drawn: RANDY

• 75 Power snatches, 75 lbs. (scale as needed)

9am Session

Card drawn: HELEN

• 3 Rounds
• Run 400m
• 21 KB swings, 55 lbs./35 lbs
• 12 Pull ups

Enjoy!

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How Was It?

Average: 7.00 kettlebells out of 10
Higher Is Harder - log in to rate this workout.

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As normal, I like to keep all members updated with the progress of SPC CrossFit.  So here we go…

This past weekend the staff met and spent time discussing our current status and what the future holds for all of us.

1.  We are in the process of taking SPC CF to Twinsburg Fitness Center.  This is a great opportunity for SPC, one that will allow us to spread the word of fitness.  Our goal is to offer them a “taste” of SPC and then hopefully get them to come to our place, without sacrificing our current program and facility.

2.  New look in office:

• There is now an Athlete Spotlight board.  This board is to recognize all of you.  If you have pictures (before/after), working out, vacation, etc., please bring them in and post.
• All BARN NEWS …. upcoming events, changes, messages, etc., will now be posted on the two small whiteboards
• In the next month we hope to have a cubby unit for personal items and a bench for changing shoes, etc..
• The back room is for STAFF ONLY

3.  Whiteboard next to Workout board:

• This board will now be used  for daily sign in and results.
• Session Time ….. Trainer on Duty  …..
• Please sign in daily and record your results next to your name (our goal is to begin keeping track of attendance)

4.  For better coaching or training:

• We are going to attempt to have 2 trainers at each session (subject to availability)
• All trainers will begin wearing TRAINER shirts and SHORTS
• Only trainers that are NOT on duty will be allowed to workout
• ALL advice, requests made by trainers must be followed… this includes scaling weight, counting reps, etc..  Please understand, this is for your safety and improvement.  We want all of you to succeed and sometimes EGO’s only get in the way.  You may not like what we are asking of you, but it will only make you better.
• Please let us know what we can do to assist you.

5.  Mindbody Online:

• ALL athletes must have a current account on MBO
• ALL athlete profile information must be filled in (online).  Please complete the ENTIRE form… yes, e-mails and birthdays :)
• All athletes must have a current photo (these will be used for MBO accounts and progress)

6.  Session Times:

• All athletes are asked to adhere to the scheduled START times.
• All sessions will begin at the designated time
• No one will be allowed to begin warming up or working out prior to scheduled time
• Example:  Start Time: 4:15 …. you arrive at 4:30, then you will have to wait until 5:15  This is so that everyone gets equal training, trainers can control the sessions better and organizational skills.
• All warm-ups and skill sessions will be conducted by TRAINER
• Brett does a wonderful job of programming, so it is expected that all athletes will only complete the SPC CF WOD.  It is just to difficult to maintain order and ensure proper training when there are a variety of workouts being performed.
• Maybe one day we will be able to offer an OPEN GYM SESSION