Sunday Dec. 3rd NO OPEN GYM OR YOGA!
Thanksgiving Week Schedule
Monday: Regular Classes
Tuesday: Regular Classes
Wednesday: Regular 5am, 6am (open gym), 9am & 12:30 Classes. Open Gym from 4:30 to 6:30pm
Thursday: WE ARE CLOSED
Friday: Open Gym from 9:30am to 11am & 4:30pm to 6:30pm
Saturday: 11am Class
Sunday: Open Gym 1pm to 2pm
Saturday (Nov. the 12th) at 12:00pm, we are having a 3-on-3 basket ball Tournament!! Come have some fun!
Hey Flatland Family!
As you know Flatland has been growing! We are helping more and more people become fit every day and we love it. As we grow we realize that there are things that we have to do to help support our growth and to make sure that we are giving the most to all of our members.
One of the things that we are going to have to change is that we are going to start requiring our members to sign in to classes before they get to class. We are also going to put a cap on class sizes. The biggest class that we are going to allow from now on is 20 people. Once the class is full, we are no longer going to let people participate in that class, and you will have to go to a different class. The main reason for this is safety. We feel that any more than 20 people in one class would become unsafe for you guys, and too hard for our coaches to make sure that everyone is doing things the right way.
For new drop-ins we are going to require them to sign up for classes prior to showing up at the gym. The reason that I am letting our members know is so that if you have a friend that you are going to try out the gym, they can sign-up online before coming to the gym.
Another thing that we are changing is that we are not allowing open gym from 5:30- 6:00PM due to the size of the 5:30 class.
We are also going to add open time Sunday 1:00pm-2:00pm! Open gym will end as soon as yoga begins!
We are adding an Olympic lifting class on Thursday at 6:30PM, that will be free for all our members.
The 5:15AM class will now begin at 5:00AM.
To sum up the changes:
· Reservations are now required to attend classes
· 20 Person max on all classes
· New Drop-ins are required to Sign-up for classes prior to attending classes.
· No open gym from 5:30-6:00pm
· Open gym 1:00pm-2:00pm on Sundays, starting October 30th
· Oly Class 6:30 PM on Thursdays, Starting November 3rd
· 5:15AM class will now begin 5:00AM starting October 31st
If there are any questions about the changes, please feel free to ask!!!
Remember no class tomorrow! Go to CrossFit Lubbock @ 10:00am and support Karen Cox as she battles with cancer!
Flatland! CrossFit Lubbock is doing a Fundraiser For Nana aka Karen Cox. She is currently in her second battle with uterine cancer. They are doing a wod for her at 10:00am this Saturday. Flatland is donating some of the extra money we raised last weekend because you guys are the best that we have extra! Flatland is canceling our Saturday classes so try to make it to CrossFit Lubbock on Saturday!
No 9:00am class tomorrow, Monday the 6th!
This Saturday (6.4.16) at 1:00pm we are having a cookout at Flatland! We are cooking burgers and brisket Adam and Jayden are providing for all of us which is awesome! Y’all be sure to bring sides!
Don’t forgot to bring your money to donate towards new rowers which adds burpees to the coaches race!
Flatland CrossFit – CrossFit
30 Power cleans (165/110)
40 Wallball Shots (20/14)
800 meter run
Get as far as you can get in 3 minutes then rest 2 minutes
Get as far as you can in 6 minutes then rest 2 minutes
Then go through the whole workout
Flatland CrossFit – Endurance
Warm-up (No Measure)
4 Minute AMRAP:
10 Push Press (barbell)
100 Meter Run
Push Press (3×5)
20 Push Press (115/75)
20 Box Jumps
20 KB swings (70/53)
18 Minute Cutoff