Darcie getting ready for Stranger Things… get it… because she’s um, you know, upside… down.
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. bench press: 3-3-3-3-AMRAP @ 70% of heaviest triple
B. 3 rounds, each for time:
- 30 pullups
- 30 burpees
*rest 3 min bt rounds
CSPORT
A. 21-15-9
Seated OH press
Weighted lunges per leg
50 DUs each round
400m run
B. 21-15-9
Cal air bike
K2E
1 min plank each round
400m run
C. 21-15-9
SA DB row each arm
GHD sit ups
1 farmer’s carry lap each round
400m run
D. 21-15-9
Burpees
Air squats
:30 deadhang each round
Quote of the day
“You have to expect things of yourself before you can do them.” – MJ