Brian in his element… just pushin sh#t!
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. TnG Pwr clean: 5-5-5-5-5; rest 3 min
B. 25 rounds for time:
25-24-23… down to 1, UB double-unders
1 deadlift (345/215)
CSPORT
C-sport strength cycle & time trial combo! week 3 of 4
A. 4 sets:
5 heavy bench press
10 RDL
B. Time Trial
Choose one, whichever you choose, you will retest each week
1k row
2k bike
800m run
C. 3 rounds:
10 burpees
20 wall balls
400m run
D. 3 rounds:
10 ab wheels
15 side bends each side
400m row
Quote of the day
“You have to expect things of yourself before you can do them.” – MJ
Class WOD
A: 135/145/165/175/185
B: 15:27 @ 315