Level 3 (rx+)
9 Russian swings 70#/53#
6 burpees
25 yd plate push 90#/45#
AMRAP in 9 min
Level 2 (rx)
9 American swings 53#/35#
6 burpees
25 yd plate push 45-55#/25-35#**
AMRAP in 9 min
Level 1
9 swings (wgt appropriate)
6 burpees
25 yd plate push 25#/10#
AMRAP in 9 mins
Post front sq rm and #rds + reps for score
Extra Credit: 50 evil wheels or bb rollouts
Post fs rm and # rds for score
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Suggestion Box Winners: we asked, you responded. . .
Top 3: see me for a tee shirt
Nicole: large keyboard by the entrance--"magnetic since hooks are too dangerous after wods, paint it w/ chalboard so people can leave ntoes for each other) David J: corner video reader loaded with quick viewer software and 30 s videos for each exercise. Techies--best way to implement?--that is so not my thing but a great idea Sandy I: bigger bathrooms/changing areas (on way & under construction), more coaches on the floor during wods--that wish has been granted. You can forget the AC tho:)
Honorable mentions w/ plans to implement: grab 10 water each
-Moni: we already have a surround system--thanks to you and Billy:), advanced coach and member class where they wod together
-David V & Anon: rope climbing course and hspu kipping clinic (and other specialty courses)
-Pete: Oly lifting class, gymnastics and bodyweight focus
Funniest Idea: grab 10 waters
-Devin: "wife" office center. Hmmm, we wondered about that one. Did he want to put Sashy in it? After further reflection we determined his penmanship is off and he meant "wifi" office center. Great idea--it will be implemented.
Best Luxury item idea: grab 10 waters
-Richard: monkey bars! (man after my own heart), eventually. . .
Worst idea:
-Adam: ice cream parlor, pasta bar and pizza oven. Yea, I don't think so but you did win a prize: you get a 1 month nutritional counseling package with me as your coach--I will never leave your side:)
Best would have won a prize idea. . .
-Anon: active recovery wod option for days the body needs it--excellent idea
Common themes and plans to implement/purchase
-kids class at same time as adult- 4:30 or 5:30 pm?
-yoga/mobility offerings
-more bumper/barbells
-snack bar, protein shakes, vitamins and lockers
Coaches Top 3:
-Kim: Fran & Murph painted on the girls & guys bathrooms
-Kate: wall w/ pics of each Beast & She Beast
-Janet: roped off space for older kids in main workout area to watch
