Climbing gym

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