June 27, 2019 Josh Rogers

Oldie but goodie

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