Re-Post… But… There Might Be Some More New News Coming…
But… “Still Learning…”
Or Should I Say…
Always Learning…
Never Stop Learning… Changing…
And Wednesday Afternoon… Proved That To Be Exactly True…
I’m Not Complaining… I’m Grateful!!!
I Had 1 Athlete Come In… And We Had A Blast!!!
We Chit Chatted… We MOBilized… We Worked Out… We Chit Chatted Some More… Danielley & Ryker Came Home… Which Turned Into More Chit Chattin’ & Fun & Laughs!!!
I Have Always Said…
“I Don’t Program Random BullS#!T!!!”
I Always Have At Least 3 Months Of Programming Ahead Of Time…
Not Just Some “Cool” (Or Stupid…) That I Saw On Social Media…
That Being Said…
Minor Speed Bumps Can Come Up…
Whether It’s The Amount Of Athletes (Which I Am Coming Up With A Cut-Off…) Or Amount Of Equipment… Or…
THE TIME!!! I’ll Get To That In A Little Bit…
So Don’t Freak Out If The WOD Changes When You Come In…
I Literally Have My Main WOD For All Of You…
And… 4 Other WODs To Fall Back On In The Most Beneficial Way To YOUR Health & Fitness…
Day In & Day Out…
Please… Please…. Please…
Drive Safe!!! But Please Show Up On Time…
If You Arrive Early… Bring A Yoga Mat Or A Beach Towel… Hang Out On The Front Lawn… And Just “Move & Groove”…
Go For A Jog Or A Walk…
If There’s Any Equipment You Want To Use That Is Not Already Use… Grab It… “Move & Grove”…
Or Hey… Bring A Lawn Chair & Just Chill!!!
But Please Remember… This Is Danielley’s Home… This Is Ryker’s Home… This Is My Home…
We Don’t Have A “Waiting Room”…
You Gotta Change?!?! Use The Bathroom?!?! Go For It!!!
Please Clean Up After Yourselves!!! There’s Extra Toilet Paper, Paper Towels & Lysol Wipes Underneath The Sink…
Ok… So Here We Go…
The Schedule… Which Is Just A Trial Run!!!
Every Monday-Thursday…. The Last Session BEGINS @ 5:30PM & ENDS @ 6:30PM!!!
No Matter What!!!
6:30PM Comes… And You Should Either Be Done & Cleaning Up Your Station/Equipment… Or… Your WOD Is Done & Then Start Cleaning Up Your Station/Equipment…
Again… EVERY MONDAY-THURSDAY… THE LAST SESSION BEGINS @ 5:30PM & ENDS @ 6:30PM!!!
Hence Why I Said… If You Show Up Early… WARM UP!!!
Mondays… Earliest Session Is 10AM… And Just Hit Me Up For Whatever Other Times… Last Session Is When?!?! 5:30PM…
Tuesdays… Wednesdays… Thursdays… Earliest Session Is 3PM… And Just Hit Me Up For Whatever Other Times… Last Session Is When?!?! 5:30PM…
Fridays… 2 Sessions… 10AM & 12PM…
Saturdays & Sundays… CLOSED… GET OUT & DO SOMETHING!!!
If You Know Me… I Can’t Keep My Mind On A Straight Course… In A Good Way!!!
I’m Always Moving Stuff Around…. Changing Stuff Around… But…
Just Know That Whatever “Changes” I Make Are To Benefit You… My Family… And Lastly… Myself…
AND DON’T BE AFRAID!!!
If Something Isn’t Vibin’ With You…
If Someone Isn’t Vibin’ With You…
If The Schedule Isn’t Vibin’ With You…
If You Have Any Requests Or Suggestions…
If You Want Any Extra Or Different WODs To Be Programmed For You Depending On Your Goals… Well… That’s Why I Am A Strength & Conditioning/CrossFit Coach…
Notice What I Put First…
My Goal At “The Station”… Was To Make It Feel Like Your 2nd Home…
I Wanted You To WANT To Come Into RainCross & Just “Let Loose”…
In A Safe Way…
Now…
Whatever Your Day Looks Like…
I Want You To WANT To Come Into Our Home… Into Since Day One Strength & Conditioning… Into “Ryker’s Gym”…
And Just Live Life…
I’m Going To Post The WOD Today…It’s Already On The WhiteBoard…
But Like I Said… It Could Change…
Either Way… This One’s Gonna Be Fun…
“Fun”…
Again… I Can’t Thank You Enough For Your Continued Support… Even Those Who Just Follow Me Online From Out Of The Area…
ALRIGHT… HERE WE GO!!!
25 Up Downs
400 Meter Run
40 DB “Snatches”
20 DB Goblet Squats
300 Meter Run
30 DB “Snatches”
30 DB Goblet Squats
200 Meter Run
20 DB “Snatches”
20 DB Goblet Squats
100 Meter Run
10 DB “Snatches”
10 DB Goblet Squats
25 Up Downs… TIME!!!
3…2…1…GO!!!
Mando
Ryker’s Gym…
RainCrossStrength&Conditioning…
SinceDayOneStrength&Conditioning…
RainCrossStrengthandConditioning 