GI Jane
CrossFit Smyrna now offers DayCare!!!!
CFHQ Rest Day
WOD
Make up any of the past three workouts
or
GI Jane
For Time
100 Bupree PullUps
Men's Rx 8 1/2 hight bar
Women's Rx 7 1/2 ft Bar
Make up any of the past three workouts (CFHQ Workouts only Please)
Started this week we have been posting alternate workouts for the Workout of the day but please
on make up days (Rest Days) we ask that you stick to the CFHQ workout only. Remember that here
at CrossFit smyrna we offer group training and we take our training seriously. We know that you want
the best training and safest training and having six different workouts going at one time is impossible.
If equipment is available and you are a highly skilled crossfiter and do not require a trainers assistance
then you can do any workout you want. This is your gym and everyone is welcome anytime for open
gym between or out of the way of the group classes. By high request we were asked to do two workouts
a day please respect the rules. Any suggestions on this matter please feel free to send an e-mail to our
new suggestion box at info@crossfitsmyrna.com
Rules For Open Gym
1. Equipment must be available
2. Skilled CrossFiter (Min. 6 months or more member)
3. Have a partner watching. All workouts requirer a certain amount of skill and even the most skilled crossfitter
needs a coach.
4. During group sessions Trainers are Coaching and cannot assist you while you workout. (Stop Watch)
5. Have knowledge of what exercises you are doing during the workout. Again...trainers are coach the group sessions.
6. Use this time for practice
7. REQUIRES THAT YOU SHOW UP ON THE HOUR STILL APPLIES.
Please, send us your suggestions, our goal is make sure that we have the most kick ass gym in Ga. "Help me. Help you."
24.24... Missed the 6am crew!!! Mike, JJ where were you?
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salcking this morning...may try this afternoon.....good job tho!!! how was it?
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Sweet! What's the fee? Does the service povide treats
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I was tuff by myself! Steve did the last 30 with me and that helped... The 8.5' bar is nasty!!
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Nick - don't think I can make it in today, this will be an awesome workout
Re: Showing up on the hour.
With work it is often out of my control as to when I arrive (atlanta traffic doesn't help either), but if I'm late I obviously have no issue waiting until the next session. Just don't want you to think that I intentionally show up whenever I want.
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Nick, since it is a rest day do you mind if I come in for a little overhead squat therapy / practice?
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Chris, try GI Jane.... It's fun!!!!
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I second Scott's comment about "Showing up on the hour". I would rather show up 30 minutes early than try to stall and end of falling asleep on my couch waiting for the hour!
Happy Thursday to everyone!
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GI JANE - 18:29...That's a loooong way up there for me on that high bar.
Where is everyone?!
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Had never done GI Jane, it's tough. And the jump up there..sucks.
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Sorry Bucket/JJ. I am making an effort to stick with the 3-1 HQ schedule, which means I need those rest days. I think it was also help me temper my binge drinking nights knowing I have a workout on at least one day on the weekend.
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Chris: yes...make up days are perfect for practice.
just to clearfy about on the hour:
Scott: Laura: I know that it can be hard to make it on the hour and we understand about trafic and work. We never want anyone to go home and sit on the couch and wait for the next hour. Its good to come in early and practice. Most of the time we can start two classes within the hour but just know that there is a possibility that you might have to wait for the next class. Guys...this is not to be mean, it only help the organization of the gym. If you go look at 80% of other affiliates they make you schedule the night before. CROSSFIT Smyrna WILL NEVER DO THIS but starting classes 15min after the hour is what will assure that this will never happen. Do we all understand why the rule is in affect. If not please, put a note in the suggestion box not on the blog.
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Mike--- I certainly understand that....See you this weekend, not coming in am friday
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Nick, you rock. Crank that heat tonight!
Some very impressive G.I. Jane times, guys!
See you tonight.
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I glad to see that everyone is loving the 8 1/2 ft bars. Sorry it took me so long to install them
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ummm...i can barely grab w/one hand, you should have made them 8ft. hehe jk...
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