Seeing triple

Mike B. crushing some morning T2B.

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. 5 rounds for time:

10 back squats (55-60% of 1RM, from the rack)
250m row
1 min plank hold

B. 3 rounds not for time:

10 push press/jerk (same as BS weight)
15 ring dips
25 GHD situps

CSPORT

A. :40 on/ :20 off x 4 rounds
Battle rope
Curl to press
DB front squats
Plank

B. For time:

—Block run
50 sit ups
50 HR push ups
50 lunges per leg
50 cals
—Block run
25 sit ups
25 HR push ups
25 lunges per leg
25 cals

Quote of the day

“The harder the battle, the sweeter the victory.”  – Les Brown