Saturday “Hero” WOD

Justin throwing around the one hundred and fifty pound medicine ball

We are ready to go with our first Saturday WOD in the new box. We have been having a great time with a lot of energy in every class and look forward to some new times opening up starting next week. With that being said, we just wanted to share some quick details about conduct in the gym, as well as our new schedule.

Ruination Code of Conduct:

In an effort to maintain a positive workout environment, please be mindful of the following gym rules:

1)   Please be respectful of your coaches and their time.  Be on time and ready to work out!

2)   Be on time for class! New burpee policy in effect for the month of November, this will be explained in class.  Also, if you are more than 10 minutes late, plan on waiting for the next class to join or do an open gym workout on your own instead.

3)   Be sure to clean up after yourself by wiping down any equipment you use, cleaning up any excess sweat from the floor or mats, and disposing of your trash.

4)   Because we have only leased a portion of 5 Columbia, we are required to stay in our warehouse space only, with the exception of using the bathroom facilities.

5)   Children cannot be on the gym floor for any reason.  They must stay in the Kids’ Room for long durations of time, or the stretching carpeted area for short durations only.

6)   No pets allowed.

7)   Shoes must be worn at all times.

It is also a good idea to try to arrive a few minutes early for your class time in order to get yourself ready for the session.

 

*Competition Class – Details coming soon!

**Barbell Club – Open to all members

 Open Gym is available from 5:30am – 1:00pm Monday – Friday and anytime while class is in session.  Please note that classes get priority for equipment and gym space.  There are no coaches available during open gym.  If you are being disruptive to any classes you may be asked to curtail your activity or leave altogether, so please be mindful of the people attending their classes.

In addition, we are pleased to offer a kids waiting room while you workout.  Keep in mind that this room is unsupervised, so please make sure your children are able to entertain themselves with minimal assistance and in an effort to maintain a safe environment for your child(ren) and a positive workout environment for our members, please observe the following rules:

1)   When you first arrive with your child(ren), escort them directly to the Kids’ Room.  If you have not already filled out a Kids’ Waiting Room Waiver please see a staff member before beginning your workout.

2)   Instruct your child(ren) that they must remain in the Kids’ Room the entire time.  If they need their parent or guardian for any reason they should get their attention from within the room.  Do not let them wander onto the gym floor to find their parent or guardian.  This is for their safety and the safety of others.

3)   If your child(ren) need to use the bathroom they need to be escorted by their parent or guardian.  Because the other rooms in this facility are not under the control of Ruination CrossFit this is for their safety and a requirement of our lease agreement.

4)   Shoes must be worn at all times.

5)   Food and drinks (except water) are not allowed in the Kids’ Room.

6)   Because we have only leased a portion of 5 Columbia, we are required to stay in our warehouse space only, with the exception of using the bathroom facilities.

If at any time you have any concerns regarding our Kids’ Room and its policies, please see a staff member.

Saturday October 27, 2012

7:00 & 8:00 am 

WOD

Modified “Lumberjack 20”

Rx
20 Deadlifts (275/185)
Run 200/Row 250
20 KB Swings (70/53)
Run 200/Row 250
20 Overhead Squats (115/80)
Run 200/Row 250
20 Burpees
Run 200/Row 250
20  CTB Pull Ups Weighted Hand Release Push Ups (25/15)
Run 200/Row 250
20 Box Jumps (24″/20″)
Run 200/Row 250
20 DB Squats Cleans (45/30)
Run 200/Row 250

– Levels and scaling will be cover prior to the start of the WOD. Come ready have fun and go hard with some friends