HAVIN’ A BALL

Back Scotts… get it?

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. HSPU: 5 x 5; rest as needed, choose the most advanced version of the movement you can do.

B. 5 rounds for time:

20 wall balls (20/14)
1 rope climb
60 double unders
1 rope climb

CSPORT

A. 21-15-9
Curls
Push ups

400m run

B. 21-15-9
Rev. lunges off riser, per leg
Squats

400m run

C. 21-15-9
Pull ups
Weighted sit ups

400m run

D. 21-15-9
Egg beater battle rope (circles out)
Box jumps

Quote of the day

“My confidence comes from the daily grind – training my butt off day in and day out.” – Hope Solo