Incredibly already into the end of July and our last few BAFs of the summer. This Saturday both gyms will be running 1, 10am class that will be an Open House like, 2 coach lead, huge group session that will be absolutely awesome. Bring your friends, family, animals, pets, and aliens to introduce them to the best program (CrossFit – general) and community in Boston (CrossFit Lando) that just recently won it’s 2nd in 2 years “Best of Boston” award for Best CrossFit Gym (they actually call it “Studio” but who’s counting?) from Boston Magazine. One of these years I’ll actually know before someone else tells me. Either way I’ll take it.
Things to remember for BAF days.
– Your Fs need NO experience with CrossFit or fitness but it is encouraged that they at least are working out a bit currently since you know what our classes are like. It’s nothing to do with us wanting to coach newbies or not, it’s all about them having a good first experience mainly in the name of physical enjoyment. Nobody likes puking at 10am on a Saturday unless you’re in 1) Vegas 2) Nantucket 3) South Beach 4) Columbus, Ohio on graduation weekend for OSU when your parents are arriving in 5 minutes and you’ve spent the week sleeping on your brother’s couch and woke up with a steak and cheese + chicken fingers + marinara sauce + meatballs on your chest. If they are not doing any fitness currently please make sure you let us know when you arrive.
The programming for these days is always more basic similarly to intro days. This doesn’t mean “easy”, just no muscle ups or squat snatches or 20m AMRAPs of HSPU. You will get challenges and so will they but they won’t be intimidated by what we ask them to do. They WILL get more attention from coaches as well.
– You get $10 off your next monthly charge if they sign up for a month or 10 pack+. BAM!
– They don’t have to sign up for you to bring them, but if they’ve been before they will be charged a drop-in. While BAF days are meant to promote our program and bring in people to expose them to the great community you all built, it isn’t meant to just be a stop in for people to mix up their workouts here and there. While I feel we do a decent job controlling the chaos on BAF Saturdays they do tax the system from space, equipment use, and coach time with participants. It isn’t fair to you, regular paying members, if once a month a person repeatedly comes in and works out for free with no intention of adding to the community. Please if you are bringing a friend who has been here before, whether on a trial class or a BAF day, know that they will be asked to pay the drop in fee if they are not signing up for a membership THAT DAY. If they intend on signing up but for whatever reason don’t on Saturday they will be charged, no exceptions. I know we all get it. Let’s keep CFL Great.
Kyle get back to work.
TUESDAY
BootCamp Sprint
1. Row 2000m AFAP
rest as needed
2. 15-12-9
Situps
Russian Swings
Supermans
Russian Twists
Scissor Kicks
CrossFit
Strength : Press
3-3-3-3-3, hold 5s at top of each rep
WOD : 20 Rounds
5 Push-ups
5 KB Swings 53/35
5 Double Unders
-RX = all rounds done with each movement UB. Meaning knees don’t touch on push-ups, KB done non stop, DUs no stop or trip up. Any break means restart entire round.
S/L1 : 15 Rounds
RX+ : Clapping PU, 70/53
20 minute time cap
The Program
1. Strength and WOD Rx+
2. Bench Press : 5×5
– 5 weighted pull-ups between sets
3. 7m AMRAP
3 Snatch 185/135
5 HSPU (strict)
1 Legless Rope, 15′
