July 3, 2019 Josh Rogers

Hot Gates

Dubs for daaaayzzz…




  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!
    • 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!




S&P Cycle: squat – pull – PRESS – pull – off

A. 3-5 strict dips EMOM for 10 min (add weight or scale as needed); then, on the 11th minute, max reps kipping ring dips in 1 minute.

B. 4 rounds, each for time:
15 cal AB
15 T2B
15 hang squat snatch (95/65)
*rest 3 min bt rounds





Final week of strength cycle and time trials!
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. 40-30-20-10
Weighted sit ups
Air Squats
HR Push ups


Quote of the Day

“It always seems impossible, until it’s done.” – Nelson Mandela