What is Inappropriate Friday? Coach Nikki and her 5:30am “SpaFit” class decided that each Friday morning (with consent) that they should play inappropriate music while getting their wod on. Coach Nikki has been the 5:30am coach for about 4 years and it was time to hand the reigns off to another person and let her sleep in for a while.
“The end of an era. Thanks for all the PR’s, epic fails, blood, sweat and inappropriate Fridays. As much as I won’t miss my alarm clock, I’m going to miss this crazy group of CrossFitters more. Thanks for the memories SpaFit.” – Coach Nikki
So the new Coaching schedule is as follows:
MWF: 5:30am at the Clinic: Coach Carson Thomas (the smooth operator)
T/TH: 5:30am at the Clinic: Coach Jon Mears (our newest coach (and punk rocker), but he has a lot of experience!)
MWF: 5:15am at The Box: Coach Stacey – you early morning birds better be ready for her enthusiasm and mobility!
T/TH: 6:30am & 7:30am at the Box: Coach Austen Cochren (the Marine)
We are excited for the changes, because each one of our coaches brings a different personality, training style and flair to our classes.
Saturday – Open Gym 9:30am
Sunday – Re-Flex (you KNOW you need it!) 9:00am & 5:00pm
CrossFit Open – next week!
Don’t miss your chance to win a free unlimited month and some Reebok Oly Shoes!
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
50 heavy Russians
15 muscle ups for time
Complete as many rounds and reps as possible in 12 minutes of:
Knee on the wall
Lat stretch band.
Hamstring up n over