Hello CF2S athletes! I just wanted to remind everyone of the email that was sent out in the beginning of the month on May 1st! Make sure you read the instructions below!

WE WILL BE GOING BACK TO THE BURPEE PENALTY FOR BEING LATE to CLASS! FOR EVERY MINUTE we ARE LATE YOU WILL BE ASKED TO DO FIVE BURPEES AND THIS WILL BE ACCORDING TO THE DIGITAL CLOCK IN THE GYM! DONT LOOK AT THIS AS PUNISHMENT LOOK AT IT AS GETTING CAUGHT UP TO THE CLASS IN THE WARM UP:) If you are late it, holds up the rest of the class from getting their work done, and this includes me being on time and doing burpees as well:) Ohhhhh how Fun!
If you are over 15 minutes late you will not be able to attend the class! We have also been having trouble with music selection in the gym, so for now on the only people that will be allowed to change the music will be the coach, we just can’t satisfy everyones request.   We have also looked into the liability from our insurance of having headphones in class and we were told that we will not be covered because of the the danger of students not hearing the instruction of the coach or any other person trying to get there attention! Remember CrossFit is a high intensity workout moving at high speeds. We must be focused and this can’t happen with headphones on! Headphones will be allowed if there is only outside running in the Wod with no other inside movements!
We also wanted to remind everyone if you have a injury make sure that you remind the coach so they can scale you accordingly! You as the athlete will not be able to choose or pick any movement to do in the class as a substitute to the one prescribed! If there is a class going on you will not be able to do a Wod of your choice! This will only be allowed at open gym times!
Remember Crossfit is all about community and camaraderie! This is why we CrossFit and this is why we get results! If you can’t follow these instructions you will be asked to leave that day!
P.S All of us coaches at CF2S want to see you guys excel as athletes! This is the start of unlocking the inner athlete inside of you!



Press 6 sets



Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs,
10 ft Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min