Looking focused Jody!
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
Do ABC in any order, beginning one at 0:00, one at 15:00, and one at 30:00…
A. 4 rounds:
1 lap heavy farmer carry
20 GHD situps
B. 4 rounds:
15 hang power cleans (95/65)
20 push presses (95/65)
40 walking lunges
C. 1 round:
150 double-unders
50 cal row
150 double-unders
CSPORT
A. 1 min @ each x 4 rounds:
weighted sit ups
Goblet squats
HR push ups
Rest
B. AMRAP in 15 min
1k c2 bike
15 DB ground to OH
400m run
15 DB hang squat cleans
C. AMRAP in 5 min
K2E: 2, 4, 6, 8, …
Ab Wheels: 2, ,4, 6, 8, …
D. AMRAP in 5 min
Step ups per leg: 2, 4, 6, 8, 10…
Burpees: 2, 4, 6, 8, 10…
Quote of the day
“Sometimes things may not go your way, but the effort should be there every single night.” – MJ
Class WOD
A: 11:24 (53# kbs)
B: 13:00 rxd
C: 8:58