2 minute AMRAPS:

-Row (for calories)

-Rope Climbs

-Man/Woman-makers with farmer carry (35/25)(pushup on dumbbells, row left arm, row right arm, pushup, farmer carry to other end of gym, repeat)(count each dumbbell row as 1 rep)

-Hip Extensions

-Knees to elbows

…then finish with 800m run

Scores are individual rep counts from stations (5 separate scores by the end).  We will be cycling people into the rotation every 2 minutes and you will just follow the person in front of you through the stations.

A couple of announcements:

1) We decided to move the paleo dinner tonight to Saturday night because it seemed like a lot of people were busy during the week. So Saturday night at Lindsay’s (33rd and Lowell). Sign up on the back side of the WOD whiteboard at the gym.

2) If you have had trouble recently with Zen Planner: I called yesterday and they are aware of and working on a problem with websites accepting their cookies which could prevent you from logging in, etc. A couple of fixes – 1)Try clearing the cookies from your web browser, navigate to the calendar and log in, if there is a message asking you to accept the cookies, accept them. 2)Some browsers seem to work better than others. Google Chrome doesn’t seem to have too many issues with Zen Planner. Try to download it (it’s free and way better than any of the other programs out there, faster too!). 3)If you have an iPhone, download the app and use that so that you don’t have to mess with cookies problems, etc.

3) Slip and Slide. Jared and his company Elevated Incorporated are hosting an enormous slip and slide party this weekend. Picture this…200ft of slip and slide, water truck, giant sound system, Gin Mill sponsorship, and the list goes on. Saturday, Jefferson Park, starts at 11am. Be there or be square, if you run hard enough, it just might count as a wod for the paleo challenge

Some random thoughts…

I have been thinking a lot about the gym lately (aka since it opened) and I wanted to clarify/explain a few things.  I care a lot about making the gym an amazing place to work out and I want everyone to feel like they are part of an incredible community.  I do my best to keep good folks in the gym – I don’t just want warm bodies for the business sense, I want good human beings who have something to offer to our little family.  This is why I don’t do things like Living Social or Groupon.  Sure I could pad my wallet and just get people in the door, but that’s not what I want.  I want the gym to be amazing…for everyone.  In the next few months we will lose some incredibly valuable members who have contributed a lot.  Jessie, Sara, Stacy, Grant, Kath and Alli (for a couple of months), and others as well.  They will leave a void but I am confident that the next wave of veteran members are ready to step up and help the new folks out and show them the ropes.

With that being said, I evaluate every aspect of the gym.  When I get lazy and don’t vacuum for a few days, don’t think it doesn’t weigh on my conscience.  When a bar doesn’t work exactly the way it should, it frustrates me because I want every member to have a good piece of equipment that will help them achieve their snatch or clean & jerk PR.  When classes fill up and I worry that someone didn’t get into a class that wanted to, I rack my brain trying to come up with the best schedule solution for the entire community.

Consequently, I can sometimes be thrown off of my game when things don’t go as planned.  Slowly but surely I am learning, as a new business owner, that things definitely will not always follow the plan.  If I snap at you for dropping a bar or leaving a glass of water somewhere, please don’t take it personally (I don’t hate you, I promise), just know that I have high expectations for everyone in the gym and I want the experience to be the same for each member.

Hold me to the same standards that I hold you to.  If you have constructive feedback, let me have it.  I can take it (believe me, I know that not everything is flawless).  This is how we grow.

I couldn’t have imagined 6 months ago that the gym would be quite as successful as it is at this point.  All of the credit goes to the members, you guys make it what it is.  With that being said, I want all of you to hold yourselves to a high standard too!  Respect the equipment, clean up after yourself (especially if you leave your dna on something!), hit your depth on your squat every time, lock the elbows out on every single press, count your reps accurately and if in doubt, err on the side of caution!  Don’t make me be the bad guy and always call you out! This is our gym, not my gym.  Let’s make it the best gym in Denver!