Doubley dead

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