WELCOME TO TWR: WEEK 2

THE 10 COMMANDMENTS AT TWR:

1. INTRODUCE YOURSELF TO NEW PEOPLE.

(There are no strangers here, only friends you haven’t met yet.)

2. SUPPORT & ENCOURAGE YOUR CLASSMATES.

(Remember: CrossFit is the only sport where the loudest cheers are for the last to finish.)

3. DO NOT DROP AN EMPTY BARBELL.

(Respect the equipment. Also, your body is more important than any piece of equipment.)

4. CLEAN UP AFTER YOURSELF.

(And wash your hands, ya filthy animal.)

5. DO NOT SHAVE REPS.

(No one cares how much weight you lift. No one cares how fast you are. Everyone cares if you cheat.)

6. FOLLOW THIS ORDER: TECHNIQUE, CONSISTENCY, INTENSITY.

(Be safe consistently before you add weight and intensity. Injury is dumb. Don’t do it.)

7. ASK QUESTIONS. BUT DO NOT WAIT UNTIL “3, 2, 1... GO” TO ASK QUESTIONS.

(Coaches are here to help you. If you don’t know something, ask.)

8. RECORD YOUR WORKOUTS IN THE PUSHPRESS APP.

(Otherwise, how will you know how much better you’re getting?)

9. Take the words “I CAN’T” out of your vocabulary.

(Instead, try “I’m currently working on...”)

10. MAKE THIS THE BEST HOUR OF your DAY & ALWAYS HAVE FUN.

WHAT IS CROSSFIT?

In six words, CrossFit is CONSTANTLY VARIED + FUNCTIONAL MOVEMENTS + HIGH INTENSITY

Constantly Varied = We do a ton of different movements with a variety of equipment to mix up your training so that you don’t get bored and you never do the same workout twice (unless we’re testing a benchmark to see how much improvement you’ve made)!

Functional Movement = This simply means we’re training you for every day life. Go up a flight of stairs without being winded. Pick up a laundry basket without throwing your back out. Being able to handle whatever life throws at you.

High Intensity = This the final step. After we know you’re moving safely and understand the movements, we’ll add the intensity at a pace you can handle. For now, check your ego at the door, be coachable and let’s have some fun!

So, what’s the difference between CrossFit and the wide variety of other fitness options out there?

Here’s what a typical CrossFit class looks like at TWR:

WARM-UP + STRENGTH/SKILL SECTION + METCON + COOL-DOWN

(Ummmm, what’s a MetCon?)

MetCon stands for Metabolic Conditioning. It’s just a fancy word for a workout designed to get your heart rate up.

There are four different types of MetCons:

There are two types of CrossFitters in this world:

Those who like to see the workout ahead of time and those that don’t. This is completely up to you! If you choose to look ahead of time, the full week of workouts is always published on Sunday afternoons here:

https://www.twrcrossfit.com/twrcwods

What About Nutrition?

We get this question all the time, because fitness and nutrition go hand-in-hand! Yes, we can definitely help with your nutrition if you’re looking for some guidance. Stay tuned for more info in your upcoming weeks at Together We Rise!

HAVE QUESTIONS?