Operations Manual October 26, 2015

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Our Mission True Spirit CrossFit & Yoga is a special space where people do CrossFit, practice yoga, pick up heavy things, recover, restore, and encourage each other to live our best possible lives.

We provide safe, fun and challenging CrossFit instruction to help people get fit so they can pursue their passions and go on adventures.

The Owner’s Intent Leslie Allen and James Hedges have been involved in the CrossFit community in Bozeman since 2010, and recognize the need for a facility that introduces CrossFit to people safely and progressively, encourages right effort and right intensity to experienced CrossFitters, and provides opportunities for body, mind and spirit recovery and restoration. We believe that CrossFit Affiliate owners should be shinning examples of daily best effort, acceptance, tolerance, and joyfulness. We will offer their clients an exceptional experience in a central location and through their excellent quality service their clients will achieve and maintain a high level of fitness and health.

Strategic Advantages True Spirit CrossFit & Yoga is unique amongst other Bozeman affiliates because of the exceptional coaching staff, personalized programming and excellent customer experience. We believe that client satisfaction and exceptional service are the most important commodities of our business. People walk through the door with the hope of gaining fitness, but it’s the community, service and results that make them stay. From when they are greeted with a smile and “hello” as they walk through the door to a “thank you” and “good job” when they leave, clients are made to feel welcomed and important. The business of CrossFit is about relationships with the clients. The clients’ fitness and improved health is a fortunate byproduct of the experience.

In addition to our superior customer service we have several strategic advantages: • We are close to downtown and the freeway • We have two showers • We are family friendly and have a kids area • We have a Level 2 CrossFit coach • Our CrossFit coaches have specialties

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• We offer Open Gym • We focus on mobility • We teach yoga classes • We have a partnership with Breathelight Yoga • We have a massage therapist, Health Coach, and nutrition coach services on

site • We offer jujitsu classes

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Roles and Tasks at True Spirit CrossFit & Yoga

Positions and People

CHECKLISTS

General Manager • Identifies new equipment needs • Ensures copies of waivers and retail charge sheets are available in front room • Orders retail items • Runs payroll every two weeks • Identifies and schedules speciality courses • Runs weekly reports on Mondays and gives to Member Retention Specialist

• Birthdays • 7 or more days since last visit

Head Coach • Creates programming for the gym • Ensures attendance is confirmed at the end of every week • Evaluates coaches quarterly, bi-annually, or annually • Runs coaches meeting • Schedules weekends

Management & Operations Team Instructional Team

General Manager - Leslie CrossFit Coach - Leslie, James, Noah, Jon, Heidi, Becky

Head Coach - Leslie Yoga Instructor - Leslie, Laura, Julian, Tami, Regena

Facilities & Finance- James Personal Trainer - Leslie, Noah

Social Media Coordinator - Leslie, Heidi Nutrition Coach - Leslie, Noah

Marketing, Communications, and Website Specialist - Leslie, Heidi

Olympic Weightlifting Coach - Jon, Leslie

Member Retention Specialist - Heidi, Leslie Rowing Coach - Heidi, Leslie, James

Cleaner - Meredith Gymnastics Coach - Noah, Leslie

Open Gym Trainer

Mobility Coach - Jon, Noah

Endurance Coach - James, Leslie

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• Ensures classes are covered and updated in FDHQ • Creates and executes continuing education program for CrossFit Coaches.

Facilities & Finance • Repairs and/or schedules repairs for broken things in building • Does preventive maintenance on ergs, bikes and other equipment • Pays bills • Balances cash flow

CrossFit Coach • Arrives to class 10 min prior to start • Takes attendance by writing names on whiteboard • Ensures drop-ins have completed waiver • Leads pre-workout warm-up and mobility • Explains workout and provides instruction on technique, points of performance,

scaling and modifications • Executes workout - starts timer and music, ensure timer screen is showing during

WOD • Provides effecting coaching cues and motivation during workout • Leads post-workout cool-down and mobility • Helps clients puts away all equipment • Confirms attendance in Front Desk HQ • Ensures bathrooms and main floor are tidy for the next class • Cleans blood off of equipment • Opening coach duties

• Unlock doors, turn on lights and electronics • Turn on iPad in front room and ensure FDHQ Client Check-in Kiosk is open • Take photo of whiteboard on iPad and upload photo to Flickr before erasing • Write WOD on the whiteboard

• Closing coach duties • Turn off all electronics, lights and the fan • Empty trash in bathrooms if full

Cleaner • Cleans after every 8 classes. • Every Cleaning Session • vacuum floors • mop all rubber floor area • Empty bathroom trash into trash in changing rooms, take changing room trash out

when full • clean both bathrooms sink and mirror (use purple cloth for mirror) • clean both toilets • vacuum both bathrooms • mop both bathrooms • Refill paper towel holders

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• wipe down both showers (do this after filling mop bucket & use paper towels so rags don't get too wet)

• Remove bath towels if used. Hang up a fresh towel. • Tidy up entry room and restock the Fit-Aid fridge • Tidy up the changing rooms to include wiping down the cubbies, counter and sink

as needed. • vacuum yoga area and changing room • Once a week • wipe down pull-up rug, barbells, kettlebell handles • wipe down door knobs and baseboards • vacuum kids area and pick up toys. • Refill hand soap containers as needed

NOTES • If cleaning between classes, start with the floor so it’s dry by the next class. • The vacuum is in the office, the cleaning spray and rags are in the changing room

under the sink, and the mop & bucket are in the closet in the north bathroom, toilet paper and paper towels are in the north bathroom

• dump mop water outside • Let Leslie know when doTerra cleaning solution, hand soap refills are low, and all

other cleaning products are low. • Put soiled towels under chair in office. • One green Norwex cloth should last about one week of cleaning.

Social Media Coordinator • Creates daily Facebook workout posts • Publishes new members on Instagram and Facebook • Celebrates PRs on Instagram and Facebook • Publishes events on Facebook

Member Retention Specialist • Sends card when starts Foundations • Sends card when becomes member • Sends card for PRs • Sends a card to clients when absent for more than 7 days. • Calls client when absent for more than 10 days.

Marketing, Communications, and Website Specialist • Creates daily blog posts • Creates quarterly newsletter • Creates and manages automated emails in Mail Chimp • Birthday • 14 days since last attended

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• Starting Foundations • New Member Email • 30 day, 90 day, 6 month and 1 year anniversary

• Creates and manages milestone check-ins • Uses milestone check-ins to create Website testimonials. • Uploads programming to Beyond the Whiteboard

Yoga Instructor • Arrives to class 10 min prior to start • Create yoga class that complements CrossFit programming • Provides effective instruction for asana, supports student with props and other

modifications • Takes and confirms attendance in FDHQ

Personal Trainer Nutrition CoachOlympic Weightlifting Coach Rowing Coach Gymnastics Coach Open Gym Trainer Mobility Coach Endurance Coach

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Policies and Procedures CROSSFIT COACHES AND YOGA INSTRUCTORS

You will be provided with appropriate True Spirit CrossFit & Yoga clothing. Each year you will receive : CrossFit Coaches

1 True Spirit CrossFit & Yoga long sleeve shirt 1 True Spirit CrossFit & Yoga T-shirt

Yoga Instructors 1 True Spirit CrossFit & Yoga long sleeve shirt

All Team members are free to purchase more True Spirit CrossFit & Yoga clothing at wholesale cost at any time, and without restriction. As a Team member, you are absolutely required, without exception, to meet True Spirit CrossFit & Yoga's dress code requirements whenever leading a group, training a client, or otherwise performing True Spirit CrossFit & Yoga duties, including public speaking. If you arrive for work without your uniform, you are REQUIRED to purchase clothing suitable for your duties that day. Dress Code

• Athletic shoes (no flip flops) • Athletic bottoms (no jeans) • Until True Spirit CrossFit & Yoga appeal is provided, coaches and instructors may

wear CrossFit, yoga, and other CrossFit related shirts, to include shirts from athletic competitions and events. Apparel from CrossFit affiliates outside of Gallatin County is allowed.

You will be provided with a comprehensive guide for your performance (this guide.) You will be asked to initial the form at the end of this guide to acknowledge that you’ve read and you understand everything within. As soon as you initial that form, you’re responsible for upholding the contents of this book 100%.

You are encouraged to train with True Spirit CrossFit & Yoga Team members. Please schedule your training time so that it doesn’t interfere with regular group classes. Please ensure your training session is completed 15 minutes prior to the start the next group class or training session.

You are encouraged to attend regular CrossFit and yoga group classes. It is important for our clients to see us regularly training. If a group class has reached its maximum capacity, you will revoke your attendance to allow a paying client to attend class. You are encouraged to demonstrate a positive attitude and “can do” spirit while in class. Please respect the authority of the coach or instructor and refrain from coaching the clients, interrupting the instructor or otherwise inserting yourself into the class. You are encouraged NOT to wear your coaches shirt, so that it’s clear to the instructor and the clients that you are a participant, not the leader, of the class.

You are encouraged to trade or pay for professional services with all True Spirit CrossFit & Yoga Team members at the lowest cost possible – the Team member’s invoice rate. When a Team member takes their time to provide you with a professional service, they deserve the same compensation they would receive from a client. However, True Spirit

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CrossFit & Yoga doesn’t have to make its share; we believe the long-term benefit of your health and exposure to other Team members is enough. One note: please book appointments with other Team members at a time when they’re not normally busy to avoid inconveniencing True Spirit CrossFit & Yoga’s clients.

You have a responsibility to True Spirit CrossFIt & Yoga and its clients to act in their best interests at all times. True Spirit CrossFIt & Yoga has a responsibility to all Team members to act in the best interests of the group, to ensure that all continue to thrive. Please review the Critical and Essential Lists of standards of behavior for our gym.

If you are unable to teach your scheduled class or appointment contact the Head Coach as soon as possible via text, phone call or email. It is your responsibility to find coverage for your class. It is preferred to contact the Head Coach with your coverage in place. Once the Head Coach is informed of the change in instructor, you are responsible for changing the coach of record for your class in Front Desk HQ.

Opening the Facility – First One In • Park in front of 32C or across the parking lot. Leave the best parking spots for the

clients. • Unlock entranceways • Turn on iPad in front room and ensure FDHQ Client Check-in Kiosk is open • Open the changing room door and both bathroom doors. • Turn on lights in the 32C space, upstairs in the 32D space, the changing room and, as

needed the hallways. • Turn on audio visual electronics in main room to include iPad, audio tuner, Apple TV,

and TV. • Choose an appropriate radio station from iTunes, Pandora, Sirius XM, Spotify or other

music source. • Check for cups, towels, or other messes • CrossFit Coaches

• Take photo of whiteboard on iPad and upload photo to Flickr before erasing • Write WOD on the whiteboard

Closing the Facility – Last One Out • Turn off all electronics the fan • Empty trash in bathrooms if full • Pick up all cups and towels, even if they weren’t yours. • Ensure all CrossFit and/or yoga equipment is stowed in its proper place, e.g. bumper

plates are stacked, barbells and dumbbells in appropriate racks, boxes are put away, etc.

• Turn off radio. • Turn off all lights, including bathrooms, hallways, and offices. • Lock coaches’ office door and entranceway doors.

Staff Bill of Rights

• You will be paid as reflected in your contract. • You will be provided a safe and supportive place to work.

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• Management will always support you in front of a client. • We will never embarrass you (or your decisions) in public. • We will make corrections in private. • We will provide clear guidance on policies, prices and production. • We will not show favoritism - everyone will live by the same rules as you. • We will be consistent with our clients to remove awkward situations for you. • We will make decisions on first aid and injuries in advance. • Clients will be informed of schedule, rate and policy changes in advance. • You will be provided with mandatory clothing to wear while coaching. • We will not share your personal phone or email address with anyone. • We will not use unflattering pictures of you in our media. • We will support your CrossFit and/or Yoga continuing education. • You will be regularly evaluated in an objective way.

How to Run a CrossFit Group Class

Training our clients successfully is much more than just showing up on time, smiling, and beating them into a sweaty pile. Your class must be planned in advance and follow a logical progression.

There are 5 general steps to running a CrossFit Group Class at True Spirit CrossFit & Yoga: 1. General warmup 2. Pre-WOD Mobility 3. Skill practice or strength work 4. METCON 5. Cool-down and post-WOD mobility

Specific points of performance for each class are: • Arrive to class 10 min prior to start • Greet clients by name and with a smile when they enter the room • Take attendance by writing names on whiteboard • Ensure drop-ins have completed waiver • Check in with the clients about their day, how they’re feeling, if they’re having an

injuries or range of motion issues • Lead pre-workout warm-up and mobility • Explain workout and provide instruction on technique, points of performance,

scaling and modifications • Execute workout - starts timer and music, ensure timer screen is showing during

WOD • Provide effecting coaching cues and motivation during workout • Lead post-workout cool-down and mobility • Help clients puts away all equipment • Clean blood off of equipment • Ensure bathrooms and main floor are tidy for the next class • Confirm attendance in Front Desk HQ

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How to Run a Yoga Group Class There are 4 general steps to running a yoga class at True Spirit CrossFit & Yoga 1. Centering 2. Setting an intention 3. Asana 4. Svasana Specific points of performance for each class are:

• Arrive to class 10 min prior to start • Create yoga class that complements CrossFit programming • Provide effective instruction for asana • Supports student with injuries or restricted range of motion with the use of props and/

or other modifications • Take and confirm attendance in Front Desk HQ

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HOW TO ENTER A NEW CLIENT OR DROP-IN IN FRONT DESK HQ You are required to enter all new clients into your attendance on Front Desk HQ within 24 hours of class. Use the client’s completed waiver to enter their information into FDHQ. • At the top of any Front Desk page, tap Clients, OR from your Attendance page tap

the blue down facing arrow on the top right of the screen • Select + Create a New Client. • Enter the person's name, birthday, email address and contact information • Select YES for Issue promotional pass • Select YES for Send welcome email • Tap Create. • File the paper waiver, according to client’s last name, in the blue file folder in the

Coaches’ office.

A Complete Front Desk HQ Staff Guide can be found Here: https://frontdeskhq.zendesk.com/hc/en-us/articles/205490926-Front-Desk-Staff-Manual

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Staff Evaluation Procedures Staff evaluations will take place quarterly during the first year. After the first year, the contract will be reviewed every 6 months, with an annual review by the clients, even if there aren’t any issues that are unsatisfactory. Evaluations will be made point-by-point, according to contract. A sample evaluation (contract review) is below.

1 - Great - Skill is present and highly effective 2 - Good - Skill is present and effective 3 - Need’s Improvement - Skill is present and need’s improvement 4 - Not Good - Skill is not present and need’s development

Class structure Coach provides a welcoming and friendly environment in class

Coach provides effective and fun warm up

Coach provides effective pre-workout mobility

Coach explains the workout so that it’s understood and includes scaling options and modifications

Coach provides adequate cool-down and/or post-workout mobility

Time Management

Coach begins classes on time

Coach ends classes on time

Coach provides adequate time for warm-up, mobility, teaching and cool-down

Coach’s Presence, bearing and command and Effectiveness

Coach speaks loudly and clearly

Coach has a positive command presence and is in control of the class

Coach gives coaching cues and corrections, during the workout, that helps clients move better

Coach explains the flow of class so that the clients know where to go and what to do

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Non-Competition During Contract By contract, you are required not to compete with True Spirit CrossFit & Yoga while under contract. As a general rule, you may NOT provide any service to anyone, paid or unpaid, for which True Spirit CrossFit & Yoga would normally charge a rate. This includes: • Workout programs • Diets • In-depth advice • Advice transcribed to paper • Copies of programs issued to other clients • Training to groups • Public speaking about CrossFit in a non-True Spirit CrossFit & Yoga role; engagements

should first be vetted by the Case Manager.

There are several reasons why providing services outside True Spirit CrossFit & Yoga is a poor idea: • You’re not insured. • You have no recourse for collecting payment. • Your income is subject to audit. • Once you start, you can’t stop. • You have no recourse for late cancellations. • Bad feelings between Trainer and client. • Unprofessional relationship between Trainer and client.

STAFF PURCHASES

Staff are entitled to purchase goods and services at True Spirit CrossFit & Yoga’s cost. That includes services from other Team members, as applicable.

SUPPLEMENTS Staff may purchase supplements (protein powder, bars, fish oil, vitamins, minerals, muscle-rubs, etc.) at our negotiated cost. The staff member should inquire from the General Manager before their first initial purchase as purchases of supplements by staff members count toward applicable revenue targets. Record your supplement purchase on the retail charge sheet in the front room, or record it using the point of sale feature in Front Desk HQ.

CLOTHING True Spirit CrossFit & Yoga Team members are supplied with clothing, as determined by position. However, if they wish to purchase additional clothing for variety (and to avoid laundry), they may do so at True Spirit CrossFit & Yoga’s costs. These costs may vary upon the item.

CHIROPRACTICE CARE

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We have available 4 monthly appointments with our negotiated chiropractor. These appointments are for use by the CrossFit Coaches and will be allocated evenly amongst the CrossFit Coaches.

STAFF-STAFF SERVICES Being fit and athletic, Trainers and other staff may occasionally require the services of the other Team members, and/or body workers. We highly recommends periodically training with other Trainers to continually progress in your Training skills. Since we all benefit indirectly, True Spirit CrossFit & Yoga requires only that the Team member using the service pay the Team member providing the service at their own session rate. When using the services of a Team member who’s leasing space from True Spirit CrossFit & Yoga (massage, energy work, Health Coaching, etc.) their normal rates apply. Any transactions are to be handled between Team members. Examples: Leslie wants to get personal progressive calisthenics training from Noah Normally, True Spirit CrossFit & Yoga would charge $80 for this service, and Noah would receive $35. In this case, Leslie would pay Noah $35 in cash or check. Another example: Heidi wants to use Jenna’s Massage Therapist skills to relieve lower back tightness. Since Jenna is not a subcontractor but a lessee, her full rate applies. Heidi may pay in any method she chooses, including a trade for services.

THE CRITICAL LIST These logical rules are what makes True Spirit CrossFit & Yoga different from every gym, personal training facility, and other fitness facility around. These rules are really what make us successful, and are a big part of the reason we’re constantly growing while many others in our field falter. • Do What You Say You Will Do • When retrieving something, run. • Don’t present a problem without a proposed solution. • The Answer is Always Yes. • Carry In, Carry Out. • Don’t talk about Coaches in front of the Clients • Don’t Talk about Clients in front of other Clients • Clean it up if it’s Dirty • Confirm Attendance • Empty Overflowing Garbage • Smile and Greet Our Clients • See it from the client’s perspective first. • If you can’t put forth your best effort, don’t do it. • Create a welcoming environment.

THE ESSENTIAL LIST These things are rules that should be automatic, but may be hard to remember during a busy period. Nevertheless, they are just as important Friday night as Monday morning. While clients will never complain about any of the things below, they are a huge part of a potential client’s decision to return, and also affect your relationship with other staff and the Management Team.

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• Refrain from making public or private statements, remarks, gestures or engage in any form of behavior that may offend or antagonize anyone associated with True Spirit CrossFit & Yoga.

• Unless in case of emergencies no cell phone conversation, phone conservation, visit by friends or chitchats with third parties are allowed during a training session or around a client.

• Keep your area clean. • Replace all equipment at the end of a session. • Place cups, towels, etc. in the proper location. • At the end of the day, the facility should be 100% ready for the first client • Confirm your attendance before you leave for the day. This will help avoid confusion

(and cost) for running payroll and monthly client billing. • At the start of your shift:

• Turn on all lights • Turn on sound system • Greet your clients by name with a smile

• At the end of your shift:. • Turn off lights • Turn off the fan • Empty overflowing trash • Lock ALL doors

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How to Run an Intro The free Intro with a CrossFit coach serves to explain Crossfit’s methodology, True Spirit Crossfit’s culture and operation, and allows the client share about themselves and their goals for joining the gym. The Intro coach will explain and introduce the structure of the gym and classes, and have the client complete a liability waiver (Appendix A). The prospective client will receive a free functional movement assessment and current baseline fitness will be established with completion of the Baseline workout. The client will be instructed in the 5 Baseline movements, asked to demonstrate their ability to perform each movement, and to perform the Baseline for time. Modifications will be made to accommodate each client’s current fitness and range of motion.

The Baseline: 500m Row 40 Air Squats 30 Ab-Mat Sit-ups 20 Pushups 10 Pullups

The Intro sets the tone of True Spirit CrossFit and establishes the relationship between the prospective client and the coach conducting the Intro. The client will leave the Intro with a solid understanding of True Spirit CrossFit operation, cost structure and expectations, and Foundations program.

The intro is required for all new prospective clients. Experienced CrossFitters, who demonstrate good mechanics in the Baseline WOD, can join our regular CrossFit classes. Prospective clients without CrossFit experience have two points of entry to membership. People with poor movement mechanics, or who take longer than 10 min to finish the Baseline WOD will be referred to private training. All others will be referred to the Foundations program.

Prospective clients who are selected to privately train with a coach must also complete the Foundations program prior to joining regular CrossFit classes. The Foundations program provides clients with an initial community of beginners and because it is capped at 4 students per class, allows for increased personal attention. This personal attention and focus on skill and technique will improve clients’ success when they join regular CrossFit classes, and will improve member retention. It is critical that at the completion of the Intro, the first Foundations class is scheduled.

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Intro Assessment

Name__________________________________ Date______________

Fitness Goals:

Functional Movement Assessment Air Squat 1 2 3 4 5 (1 is a train wreck, 5 is excellent) Notes on squat (knees, depth, chest, movement initiation)

Active Straight Leg Raise Right <90* 90* >90* Left <90* 90* >90* If less than 90* repeat test with inactive leg bent Knee Bent Leg Raise Right <90* 90* >90* Left <90* 90* >90* If unable to perform an active straight leg raise, hip flexor flexibility may be limiting factor. Leg bent assessment gives insight into hamstring flexibility.

Wall Press Shoulder Mobility 0 1 2 3 Stand with heels 12 inches from wall, hold PVC pipe above head against wall with a 90 degree bend in arms. With back flat against wall, press the PVC pipe overhead. A score of 0 is inability to get into start position, 1 is failure to keep elbows and back against wall when press is initiated, 2 is elbows and back loosing contact with wall anywhere along press, 3 is full extension and contact with wall.

Baseline Time:__________________ 500m Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups

Time

Modifications

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CrossFit Readiness: ______Private Training: Baseline 12:00min or longer and inadequate movements in all 3 FMAs. ______Foundations: Baseline between 10:00 and 12:00 and/or inadequate movement in 2 or more assessments FMAs, or no prior CrossFit/ Hight Intensity Interval Training experience ______Group Classes: Baseline faster than 10:00 and inadequacy in 1 or fewer FMAs

* Coaches reserve the right to refuse entry into Group classes if they believe the athlete is not prepared for them.

Ways to improve your Functional Movement Assessments: Couch Stretch Sit and Reach (band or strap around foot if needed) Squat Therapy Door Jam Stretch Downward Dog Reclined pigeon or figure 4 on the wall Happy Baby

Yoga is a great way to improve your mobility, flexibility and functional movement. We offer a yoga class nearly every day. Check out the schedule. www.truespiritcrossfit.com

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How to Intake a New Member When a client joins the gym (and/or has completed Foundations program): • Take a head shot photo in the front room with T-shirts as the back drop • take measurements of hips and waist (even with the bellybutton) and record

them as a private note in their FDHQ profile. • Take Optional body photos (females in a sports bra and bottoms and males in

bottoms without a shirt) are also taken. These photographs will be stored in a password-protected file on the General Manager’s computer.

• Upload these photographs to their FDHQ account. • Introduce new member via Instagram and Facebook • Introduce new member to the coaching team via Google Groups, include

head shot and any pertinent information regarding range of motion, injuries, fitness level, etc. .

• Send free invite to Beyond the Whiteboard. • New member will automatically receive our New Member Welcome email via

Mail Chimp Automation.

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Foundations Program Members who are new to CrossFit will be required to complete the 5-class Foundations program. The 5 Foundations classes can be finished in any sequence. A Foundations coach will teach two movements per class, discuss modifications for range of motion issues, scaling options, establish baseline strength, and do a short workout incorporating the movements. During the Foundations phase, clients may attend unlimited number of Foundations, yoga and mobility classes, but must complete the 5-class sequence in 4 weeks. Foundations costs $125, and upon completion the client will will join the gym based on their selected membership package.

The Foundations classes:

Class Number

Lecture Primary Movements

Variations Workout

1 Define CrossFit and Fitness. Describe CrossFit Progression of mechanics, consistency then intensity

SQUAT Air Squat Back Squat Front Squat Overhead Squat

Tabata Air Squats

2 10 General Physical Fitness Skills

PRESS

PULLUP

Strict Push Jerk Dumbbell

Bands Jumping Ring Rows

Foundations Fran 15-9-6 Push Press* Pullups

Thruster optional based on fitness level

3 Three energy pathways

DEADLIFT

ROW

Off risers if needed

Deadlift 5 - 5 - 5 3 Rounds for Time 10 Deadlifts (50%) 250m Row

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A detailed standard operating procedure for Foundations is available from the General Manager.

4 Theoretical development of an athlete with focus on nutrition. Introduce Paleo diet.

SNATCH

Optional: BURPEE

Hang Power Full Dumbbell

If client shows initial proficiency with the snatch burpees may be introduced.

Burgener Warm up

Optional workout 8min AMRAP 3 Hang Power Snatches 25/35/45 6 Bar-facing Burpees

If client is struggling with the snatch, spend the entire class time working on HPS.

5 Review social media resources, e.g. WOD blog, Flickr, BTWB; share sale programs (Reebok, Hylete and Rogue). Teach client how to check into class.

CLEAN

Optional: DOUBLE UNDER

Hang Power Full

Optional: Dumbell Kettlebell

If client shows initial proficiency with the clean, jump rope work may be introduced. Otherwise the entire class time will be spent on the clean

Burgener Warm Up

Optional Workout: EMOM 10 Min 2 Hand Power Cleans 25 Double Unders

If client is struggling with the clean, spend the entire class time working on HPC.

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Incident Report

Name of injured person_____________________________ Date of Injury____________

Name of staff person attending the incident___________________________________

Description of incident (who, what, when, where, etc.)

Level 1. Was First Aid administered? ____No ____Yes, please describe_________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Level 2. Was EMS activated? _____ No _____Yes, please describe EMS outcome_________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Was Emergency Contact notified? ____No ____ Yes

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Signature Page I’ve read the True Spirit CrossFit & Yoga Team Manual, and agree to do my absolute best at living up to the high standard that True Spirit CrossFit & Yoga requires. I know to bring questions to my direct supervisor, and help others make the right decisions as required.

Name___________________________________________________________________________

Position__________________________________________________________________________

Date____________________________________________________________________________

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