situp sneaker

You can love your sandbag… but you can’t loooooove your sandbag.

STUFF TO KNOW ABOUT…

• FOURTH OF JULY SCHEDULE:  
  • Wed July 3rd – reg schedule
  • Thursday July 4th – closed
  • Friday July 5th – Open Gym only 9am – noon
  • Saturday and beyond – back to reg schedule!

• FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. strict ring dips 3-4 reps x 5 sets; add weight if possible

B. 4 rounds for time:

10 power cleans (155/105)
20 box jumps
30 situps

CSPORT

AMRAP in 45 min
—1k row
30 sit ups
30 Lunges
30 HR push ups
—Block run
30 sit ups
30 Lunges
30 HR push ups
—-1k Row
30 Wall balls
30 Bench press
30 Russian twists per side
—Block Run
30 Wall balls
30 Bench press
30 Russian Twists per side

Quote of the day

“The need for connection and community is primal, as fundamental as the need for air, water, and food.”  – Dean Ornish