Just a Friendly Reminder

I don’t want to be the bad guy here, but we’ve had several members recently place their memberships on hold, and I just want to clarify how one goes about doing so. Here is CrossFit Merge’s vacation hold policy:

You may put your membership on hold for periods of 1 week or longer – which must be done 7 days in advance via email of the hold date. Also, please include the start date and end date of when you’d like your membership to be on hold. Additionally, you must be physically out of town and unable to attend classes in order to place your membership on hold; you cannot put your membership on hold if you are busy with work and cannot make it in. Remember that your billing continues while you’re on hold – and the days of your hold will get added to the end of your membership.

I was in the Marines, and during that time I took a few hard blows to the head, so my memory ain’t as sharp as it used to be (don’t worry, I’m still safe to get behind the wheel of a car). Please help us out by emailing us your vacation hold dates; I can’t guarantee I’ll remember a conversation in the gym placing a membership on hold. Thanks for you help with this.

Tuesday’s Skill:

Double-under practice

Work on double-under mechanics, the Flight Simulator, and then a test of max unbroken double-unders in 1 minute

Workout of the Day (WOD):

5 rounds for time of:

Run 400 meters

30 air squats

15 kettlebell swings (53/35)

Post times to comments

20120724-232400.jpg

Perhaps Chris is ready for a vacation after this WOD?

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One response to “Just a Friendly Reminder

  • Bryce

    Wednesday

    Intermediate and Beginner Skill:

    Back squat 5 – 5 – 5 – 5 – 5 increasing the weight each set.

    Workout:

    3 rounds of:

    15 power cleans (intermediate) or 15 SDHP for beginners (95/63)
    15 burpees

    Power hour

    Back squat 5 – 5 – 5 – 5 – 5+ reps. The final set should be as many reps as possible.

    Part 2:

    2 minute AMRAP:

    Power cleans (165/113) it should be heavy (All levels power hour will do heavy kbs as a sub)

    Rest 1 minute

    2 minute AMRAP:

    Plyo push-ups – placing 1 hand on a 45# bumper plate

    Count total cleans and push-ups as the score

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