Cadieux sisters, who are putting in the work for their fall soccer seasons, have been crushing it these last few weeks!
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
A. snatch + hang snatch + OHS x 5 sets
B. For time:
Descending UB C2B pullup ladder 10-1
10 KBS (70/53)
10 air squats
10 KBS
20 air squats
10 KBS
30 air squats
10 KBS
40 air squats
10 KBS
50 air squats
*complete the entire pullup ladder (all 10 sets) before moving on the first set of KBS.
CSPORT
A. AMRAP in 15 min
30 battle rope 2-arm wave
20 sit ups
10 burpees
*at the start and every 5 min, run or row 200m
B. AMRAP in 15 min
30 Russian KBS
20 box jumps
10 Thrusters
*at the start and every 5 min, run or row 200m
C. 3 sets
10 S.A. Overhead walking lunges per arm
10 kneeling S.A. Arnold press per arm
:60 Plank
D. 3 sets:
10 chainsaw row per arm
15 hamstring curls
Quote of the day
“Failure is simply an opportunity to begin again, this time more intelligently .” – Henry Ford