WOD July 31st

So there will be some new faces in the Gym! We are doing our second Groupon starting today!! So tell your friends and family because it will last up to 2-3 days and will be a huge discount! This might be the time to get in your friend, co-worker, uncle or whoever in our doors to join our club. Along with new faces we will be having some scheduling changes that will hopefully make it better for both our current clients and to all the new ones. The schedule will change on Monday August 6th!!!

To our Current Clients- So we will have 2 of our 10 A.M and 5:30 P.M classes turned into On-Ramp/Groupon Classes due to the high volume of people and different levels of training. We choose these classes because they were not high in participation. If you come to these classes regularly, we apologize and hope you can sign up for an earlier or later class. (If cant switch classes, please contact Dan or Jake so we can work something out) Please welcome our new prospects with open arms; shake their hands, and bring them into our small community and family. Thanks so Much! You make the gym what it is today!

To all Future Clients- You will have to participate in our 5 ON RAMP Classes or have a year of experience in CrossFit Movements before you can move to our Level One WOD Class. Here is the Description below. Please go to our Schedule and follow directions to sign up for your First Class! You do not have to do your on ramp classes in order from 1-5 or have to finish in one week. We do want you to get all 5 so you have our core knowledge and movements. Welcome! Call us for any questions or come stop in to check it out.

In our StompinGround ON-RAMP COURSE we will cover:

-What is Crossfit? What is Fitness?

-Your current fitness level, diet, goals

-What we do at StompinGround

-Some basic introductory movements

Schedule:

There are 5 required classes that are offered twice during the week. If a client does not make it to a class, there is a make up on Saturdays and Sundays at 10 am during open gym. Each class has a designed workout at the end of the instruction. (Participation is required). Below is the Times for all 5 of the classes.

Class 1: Mon @ 10:00 A.M or 6:30 P.M

Class 2: Tues @ 6:30 A.M. or 5:30 P.M

Class 3: Wed @ 6:30 A.M. or 6:30 P.M

Class 4: Thurs @ 10:00 A.M or 6:30 P.M

Class 5: Fri @ 6:30 A.M or 5:30 P.M

Strength:  5 x 2  Front Squats (go HEAVY on all 5 sets; 1 Min Break between sets)

Skills:  Max HSPU x 3 Rounds (Take 1 Minute off in between sets)

WOD:

8 Minute AMRAP of:

10 Burpee Box Jumps

100 Meter Run

10 Wall Balls

100 Meter Run

Core: 100 Situps for Time