From 10am to Noon. There will be an Olympic Weightlifting option, a Powerlifting option, as well as a CrossFit workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

Open Gym Rules

•Have a plan.
•Know what workout you want to do or lift you want to work.
•The coach is there to help but this is not a personal training session.
•Work your “goats”.

Sunday Reading

10,000 Affiliates – Virtuosity Goes Viral
Greg Glassman opened the first CrossFit gym in 2001, and on June 20, 2014, Royal Docks CrossFit became the 10,000th affiliate worldwide.
What is the NPFL (Renamed this week as the NPGL)?
Exactly what it sounds like. The National Pro Fitness League is the world’s first professional spectator sport with co-ed teams competing in human performance races. Think functional movements, performed like an olympic sprint relay, in the middle of an arena, gladiator style. Fast paced, team strategic and demographically diverse.
For a long time I struggled with my overhead squat. I attacked it, I avoided it, I trash-talked it. Nothing helped. I asked my coach about it, and he recommended doing goblet squats to help develop my basic squat. “No, no, I mean the overhead squat…you know…holding the barbell over my head and stuff,” I reminded him. He stared at me. He didn’t even blink. “Well, a goblet squat just doesn’t seem like much fun,” I added. More staring, and I went back to work on my crappy overhead squat.