(Which is more impressive? A 180lbs Snatch or getting your 10th puke doing hill sprints last Saturday? or having that look on your face while working out?)
WOD REGULATIONS
We recommend lifting as heavy a weight as you can do safely and to do it as quickly as possible
Do not share equipment with others as it will effect your time and slow you down. Do not allow others to use your equipment
when doing multiple sets.
PLEASE DROP WEIGHTS. If you do not drop weights you may be asked to leave.
Please report equipment failures to the staff on duty. Nothing will be done about this but feel free to ask.
Re-rack all weights/plates to their designated storage areas. Or stack all the plates in one area completely ignoring the other area.
Weightlifting chalk must be used.
Members should clean the equipment after use as it is common knowledge that the owner will not do so at any point during his
day
DRESS CODE
Minimal dress is encouraged. This means if you are female please wear the shortest shorts possible and anything that resembles a
bra
Males are encouraged to take their shirts off because we are jacked and the CrossFit women undoubtably want to watch us workout shirtless. Well
done CrossFit men. We are amazing.
Members are encouraged not to wear shitty running shoes because they suck for everything including running. Do not HEEL STRIKE
and you will not need your nike shox or other similar pieces of shit.
MEMBER CONDUCT
Water in closed, recyclable containers are allowed. If you bring a plastic throw away water bottle everyone in your class will have
to complete 20 burpees while you watch. This will cause people to hate you and say mean things about you behind your back.
Alcohol is permitted and encouraged on Friday afternoons
Loud and/or abusive language is encouraged and will help you get stronger and more fit.
Harassment or disregard of the directions provided will result in laughter by many members and stress for the owner. Please
fucking listen to me
LOCKER ROOM POLICY
We don't have a locker room
Any items left in the shower will be left in the shower until you retrieve them. When using the shower be sure to secure the duct
tape so that the shower curtain stays up.
CLIENT POLICY
If showing signs of fatigue and light headedness, it means you have either hit a PR on a big lift or you are pushing hard through a
WOD. Thank you for your effort. If you stop mid-WOD to have a drink it will be suggested that you stop being a pussy and wait
until the WOD is over to waste time drinking.
If you fail to show up for a class just blame ZenPlanner or the fact that you are retarded and can't use a computer properly.
If in the case of a client who does not feel satisfied with the service provided, fuck off you are wrong.
Thank you for taking the time to read the policies and procedures of CrossFit Kingston. It is the aforementioned regulations that make CFK such a wonderful place to train.
3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
(Back Squat / Box Jump WOD)
(Pretty intense Miller!)
(We will PUMP you up!)
(Never question a man with a moustache)
(Insert own comment here ___________________)
