Down hill race

Alan gettin it donezo!

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. FS: 3 x 5 @ 3011

B. For time:

27 burpees
24 alt. DB snatch (50/35)
21 burpees
18 alt. DB snatch
15 burpees
12 alt. DB snatch
9 burpees
6 alt. DB snatch
3 burpees

CSPORT

C-sport strength cycle & time trial combo! week 2 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. 30-20-10
KBS
Cal Row

D. 30-20-10
Push ups
400m run each set

Quote of the day

“Sometimes things may not go your way, but the effort should be there every single night.”  – MJ