For time:

300m Farmer Carry @ 45/30
30 Burpee
30 Step Walking Lunge @ 45/30
30 Toe 2 Bar
30 Hip Extension @ 45/30
30 Push Up
30 DB Deadlift @ 45/30

From WOD Nation

WHY WE PAY WHAT WE PAY FOR CROSSFIT

 

CrossFit is one of the fastest growing fitness movements on the planet. And whether you are, or hoping to someday become one, chances are you already know a person who is an avid CrossFitter. If you log onto Facebook, Instagram, Pinterest, Snapchat, or Twitter, someone you know is right now bragging about his or her latest PR, ripped pull-up hands, failed jerk, or almost-but-not-quite, new snatch attempt.

In 2016, nearly a quarter of a MILLION people signed up to compete in the CrossFit Games--a world-wide competition to find the fittest male and female on the planet. In fact, before the CrossFit Games, the Guinness World Record for the most participants in a racing event was set by the Run for Pasig River in Manila, Philippines on October 10, 2010. The run, which included three races, registered 116,086 participants. CrossFit numbers are consistently outranking other athletic competitions worldwide, and increase yearly.

THREE FEARS PREVENTING PEOPLE FROM TRYING CROSSFIT

Those who want to but haven’t tried Crossfit yet seem to have three fears about the exercise program:

  • Fear of People: Many who haven’t yet tried CrossFit are somewhat terrified of the CrossFit community because of what he/she sees on ESPN.
  • Fear of Injury: Though the “You’ll get injured if you try CrossFit” stigma is starting to die down (finally), there are still many people who believe CrossFit equals injury.
     
  • Fear of Price: The price of CrossFit is much more than the average gym.
    Members pay anywhere between $100-$250 per month depending on the location and type of membership pass.

Out of all three fears, the one that seems to stand in the way of the final “do I do it or not?” decision, typically boils down to the price. Yes, CrossFit is expensive. But if you dig into the heart of what members actually get for the price tag, you’ll see that many have simply overlooked the plethora of benefits that comes with the membership fee.

WE KNOW, WE KNOW...IT’S EXPENSIVE!  
 

Let’s get this out of the way now: depending on where you live, a monthly membership could run you well over $200. In New York City, a monthly membership to Reebok CrossFit 5th Avenue will run you $250. And unfortunately, most people just see the price tag and call it quits before starting. They don’t stop and analyze the benefits of what they may actually receive for that monthly fee. And let’s face it: can we really put a price tag on health, fitness, and longevity?

“I pay because it's an effective and fun option of health insurance. Last time I checked, heart disease, diabetes and cancer is much more expensive.” Seth Lawson, CrossFit Harrisonburg. 
 

SO LET’S BREAK DOWN WHAT YOU’RE ACTUALLY PAYING FOR WHEN YOU SIGN UP FOR A CROSSFIT MEMBERSHIP.


A SMALL GROUP SETTING
When you join a CrossFit gym, you commit to taking a group exercise class with a small number of like-minded people all looking for the same thing: better health and fitness. Unlike other “Group Ex” classes where you may have one instructor on a platform yelling out instructions to 30+ class members, the athlete to instructor ratios of CrossFit are about 12:1. Chances are, you get more one-on-one time with an elite level instructor than your child gets with his or her teacher in school. Small class sizes or larger classes with multiple instructors ensure each member not only is instructed properly, but carefully monitored for safety, proper technique, and consistently motivated throughout the class time. You have great eyes on you at all times.


    “CrossFit is my favorite hour of the day. It has changed so many things in my life for the better: the way I feel, the way I look, the way I eat, how I sleep, the friends I love spending time with... All because of one hour each day.” Dixie Garber, CrossFit Harrisonburg.

    GOOD COACHING

    Most CrossFit coaches have been crossfitting for several years. They’ve been coached, well-trained, certified by elite level CrossFit coaches and athletes, and spend a majority of their time making both themselves and their clients better. CrossFit coaches aren’t teaching classes for the money; they’re teaching because they’re passionate about their craft and they want everyone else to be as good, and as in love with CrossFit as they are. 

    Simply put, they care. A lot. 

    Read the rest here.