When CrossFit first started, there was always the discussion of community.  All the CrossFitters were part of the same "Cult" or tribe.  But in reality, especially as the number of boxes started to grow, the idea of "community" changed.  Yes, we all wear Nanos (or metcons too) and we some version of Constantly Varied Functional Movement, but id say that we are part of the CrossFit lifestyle.  The community is within the walls of the CrossFit box.  Its the people you see regularly, sweat with, stretch with, watch from one side of the room or the other, watch while they do a workout or you do, wear the same shirt together, or when you go to another box and they ask where you are from, you say the same box as everyone else in OUR community.  There is a pride there.  And with that pride, we, the coaches give ourselves to you.  We watch you, help you, go out with you, high five you, work with you when things are rough, celebrate with you when things are good.  You are part of our clan!  Some leave because of school, jobs, family, etc and when they do we love to have them come back and visit.  They are still considered a part of the family.  But here's where it gets difficult.  Let's say someone leaves to "try" another gym and decides to stay there.  Whats their status?  Are they a bad person?  Not at all.  If they like the new place better, then I'm glad they have a place that fits them.  BUT, I hope they don't think that we, or our community, will give the same amount of attention or care to them now that they aren't with us anymore.  To me, there is a sense of loyalty that should exist.  You cant play the field and expect to be considered an important part of all of them.  Loyalty means that you are there for your place, your people, your crew, and you will follow them into battle.  You follow what they do and what they are about because you believe in it.  We are loyal to OUR people.  We care about OUR people.  We will help OUR people.  We will protect OUR people.  We will celebrate with OUR people.  All because they are OUR people. :)




Complete the following:



Clean Complex

8 Rounds each on :90 (12 min clock)

.......1 rep Clean Complex

*1 Clean (pwr or sqt) + 1 Frt Squat + 2 Jerks (Push or Split)






13 min Clock

6 min AMRAP:

.......12 reps Alt DB Snatch (75/50, wt to get 13-17UB)

.......6 reps Burpee Box Jump Over (24/20")

3 min REST

4 min AMRAP:

.......8 reps Alt DB Snatch

.......4 reps Burpees Box Jump Over



MWOD:   mash traps out with lacrosse ball, foam roll out the lats and hip flexors