Announcements and Some Gym Rules

Thursday WOD posted below…

I know, I know…more CrossFit Open badgering 🙂 If you don’t care, please skip to the Rules at the bottom…

–          All Open WODs for the last 2 years were AMRAPs between 5-18 minutes, and we expect the same this year.  So no one will be the ‘last’ one to finish.  We all compete together!

–          WODs will be done during class times Thursday, mostly in the evenings.  If you choose not to compete in the Open, you may still attend Thursday PM classes to participate in the workout.  You just won’t be judged for Open scoring purposes

–          If there are movements you can’t do (Muscle Ups, Pull Ups, Heavy Squats, etc) but still want to compete in the Open, we will have you get through as much of the WOD as you can RX, track that score and then have you finish the WOD with a modification so that you are still getting a great WOD in that day.  See….no excuses 🙂

Come out to Happy Hour Thursday 6PM at Fox and the Hound in Lone Tree and ask away any questions about the Open you might have.)

Also just wanting to re-emphasize some Mile High CrossFit Gym Rules:

1. We’re a community – You should view your CrossFit class time as hanging out with friends and family.  We support each other and want to see everyone succeed.  One of the biggest things I love about CrossFit is the support, during daily WODs and certainly during any competition, athletes who completed their WOD cheer on the other competitors until they are done.  We all entered the WOD together and are fighting through it together, whether it’s modified or not. If you finish your WOD before someone else, instead of packing up your equipment and starting the cool down (or worse, just leaving) please stay and cheer on your fellow members.  They will do the same for you next time 🙂
2. Clean up what you took out – Help us keep the box clean and organized.  Please put up all equipment after the WOD.  This includes pull up bands, boxes, rowers, bars, weight, etc.  Even if there is a class after and you assume someone will use your bar/equipment, please put it away.  Each class should start with a cleaned gym.  And who couldn’t use the extra work moving 45# plates on and off their bar
3. Keep off the gym floor until your class time – If you arrive early for your scheduled class time please use that time to socialize with the other members who are in the waiting area, stretch and mobilize off the gym floor or during nice weather start your warmup with a jog outside.  We give 10 minutes of warm up time at the beginning of your scheduled class time to work through the warm up on the board. There’s no reason to sneak a peek at the warm up early.  The Coaches will work to keep classes on time so everyone gets the full hour class allotment.
4. Respect the Coaches Instruction time – This is mostly for the Competitors group who may be doing a separate WOD on a separate time schedule.  Please do not drop heavy bars while the Coach is warming the class up and giving instructions.  This can be distracting for those members trying to learn.  The instruction period lasts usually 10+ minutes so take a break then or work on a weakness that does not include dropping a 300# loaded barbell, thank you.
5. Respect your WOD area and those around you – During a WOD, especially with barbells please be aware of where your barbell goes flying after you drop it and walk away. You don’t want to disrupt someone elses WOD or worse, injure them, by not taking care of your equipment. Please follow your barbell back to the ground and make sure it stops before you move on. 

And to help with enforcement of these rules, we may institute a fun little penalty for every rule broken, for everyone 🙂