See you at the race track.
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. 15 min skill practice of choice (dubs, rope climbs, MUs, kipping, etc)
B. 3 rounds for time:
800m run
30 box jumps (24/20)
12 wall climbs
CSPORT
A. AMRAP in 12 min
KBS: 3, 6, 9, 12, 15…
Goblet squat: 3, 6, 9, 12, 15…
Burpees: 3, 6, 9, 12,15…
100m run each round
B. AMRAP in 12 min
K2E: 3, 6, 9, 12, 15…
Push ups: 3, 6, 9, 12,15 …
Wtd situps 3, 6, 9, 12, 15….
100m run each round
C. 30-20-10
Cal bike
box jumps
D. 30-20-10
Cal row
:90 plank each round
Quote of the day
“It’s hard to beat a person who never gives up.” – Babe Ruth
A. Handstand walks and MU (totally regret doing both). I was dead for part B
B. 23:25 due to calf injury I scaled run to 1 mile on assault bike.
Class WOD
A: stretched
B: 26:30 rxd