Oh shit, how much fun was that? Remember what I said, from now on what you see on the website may not be the workout we do. I won't do it all the time but I do want everyone to be on their toes and ready. One of CrossFit's 4 definitions of fitness is the capability of a fit individual, on average, to outperform an unfit individual in any conceivable physical task, known or unknown. I think you will like this idea in the long term even though you may hate it in the short-term. I know some of you have grown fond of being able to see the workout before you come in but I feel it is in the best interest of all if there is an element of surprise included.

Now the 6:30 class will always do what's on the website but that class is an elements class and is designed for those individuals who are still trying to master the majority of Crossfit's movements. The structure of the 6:30 class will be slower and more on pace with each individual's needs. If you feel that you need extra work on a certain movement that is on the posted workout of the day I would recommend you come to the 6:30 class so you can get that extra attention. A good example of this would be the workout Fran. If you do not have kipping pullups down I would advise you to come to the 6:30 class so that Joe or I can design a better suited Fran workout for you that involves appropriate exposure to kipping pullups without having to worry about what the clock says. Don't get me wrong, the workouts during the 6:30 class will still be hard, maybe even harder than usual, but that's because the movements, rest times, and/or reps will be better suited to each individual. This means you will get a chance to expose yourself to intensities that some of CrossFit's best athletes feel on a daily basis because they (the workouts) will now be more manageable to your fitness levels. The reason our set up is like this is I don't want anyone to feel that they are holding others back or that the workouts are taking too long, or that they aren't getting the attention they need. I want everyone in our little family to excel at CrossFit to his/her potential. Some of you, with the extra attention to detail that the 6:30 class can provide, will help you reach that potential at a pace better suited to your current capabilities and not the capabilities of someone like Tovar.

The 5:30 class was meant for those that need little scaling and can finish most workouts under 25 minutes (I think the "Filthy Fifty" is an exception to the 25 minute rule). Are you that person? I am not trying to exclude anyone from the 5:30 class but rather recommending 6:30 if you are just beginning or need a slower pace until you master the movements. If 6:30 doesn't fit into your schedule then no worries.

WOD
Rest Day!

Come in and work on stuff if this is truly your rest day. If you didn't workout on Sunday I get a little say in what you do as this is not truly a rest day for you. Everyone did crazy awesome last night and some of you really found out where you are fitness-wise, strength-wise, etc... Not only that were there any of you that possibly thought only about time which may have caused your movements to suffer? Joe and I can't always be there but remember why we are doing this in the first place, life quality, strength, super-wellness, etc... and this comes from functional movements done correctly.

Post your thoughts about any of the information above to the comments or in the forum.