June 19, 2018 Josh Rogers

carried away

 

 

**Announcements, etc…*

  • KIDS POLICY:  Hey y’all, a couple notes on bringing kids to the gym.  First off, we love having the little ones around, but we have to make sure it’s safe for them.  To ensure their safety, we ask that you please not allow your children to run through, or play, on either of the training floors without direct and attentive interaction from an adult.  While you are working out, the kiddos are welcome to hang out on the bar in the retail area, or at a table outside.  Thanks!

 

 

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A.  5 DL EMOM for 8 min @ 50-60%

B.  6 rounds for time:

1 lap heavy farmer carry
400m run
12 ab wheel reps

 

 

CSPORT

A. 4 rounds:
1 min jump rope
1 min plank

B. AMRAP in 30 min
35 KBS
200m run
35 cal row/bike
200m run
35 HR push ups
200m run
35 dips
200m run
35 box jumps
200m run
35 GHD sit ups
200m run
35 goblet squats
200m run