Beeee our guest, be our guest…
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
40 min @ ~ 75%:
300m row
7 power clean (65%)
14 T2B
400m run
7 shoulder to overhead (same as power clean)
14 GHD situps
15 cal assault bike
7 burpee box jumps
14 deadlifts (same as power clean)
CSPORT
A. AMRAP in 18 min:
5 Pull ups
10 Bench press
15 sit ups
400m run or row
B. AMRAP in 18 min:
5 ab wheels
10 box jumps
15 wall balls
400m run or row
C. AMRAP in 6 min
1, 2, 3, 4, 5, 6, 7, 8..
Jack knife
Push ups
Quote of the Day
“All that we are is the result of what we have thought.” – Buddha