Mark putting in the work on Wednesday’s snatch workout.
STUFF TO KNOW ABOUT…
- SCHEDULE CHANGES START THIS WEEK!
- No more 7pm classes due to lack of demand
- Tuesday/Thursday afternoons will go like… 4:30 CrossFit, 5:30 Csport & Barbell, 6:30 CrossFit.
- 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
75 wall balls (20/14)
50 box jumps (24/20)
25 ground to overhead (155/105)
25 cal AB
A. 4 rounds:
1 lap farmers carry
10 single arm kneeling arnold press each arm
10 single arm OH walking lunges per leg
B. 4 rounds:
50 Jump Rope
30 Sit ups
Quote of the day
“Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that ‘s the difference.” – Lou Holtz