Dubs for daaaayzzz…
STUFF TO KNOW ABOUT…
- HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks! Good Luck!
- 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. 3-5 strict dips EMOM for 10 min (add weight or scale as needed); then, on the 11th minute, max reps kipping ring dips in 1 minute.
B. 4 rounds, each for time:
15 cal AB
15 T2B
15 hang squat snatch (95/65)
*rest 3 min bt rounds
CSPORT
Final week of strength cycle and time trials!
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. 40-30-20-10
Cals
Weighted sit ups
Air Squats
HR Push ups
Quote of the Day
“It always seems impossible, until it’s done.” – Nelson Mandela