June 20, 2019 Josh Rogers

sled life

Get it Brett!

 

 

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. DL: 5(65%)-5(70%)-5(75%)-AMRAP(60%-20 rep max)

B. 8 rounds for time:
40 yds sled push (135/70)
200m run
8 toes to bar

 

 

CSPORT

A. AMRAP in 15 min
Big block run buy in
+
25 sit ups
15 side bends each side
100m run

B. AMRAP in 15 min
1k row buy in
+
15 Goblet squats
15 Russian twists each side
200m row

C. AMRAP in 15 min
2 mile bike buy in (3200m c2, 2.0 airbike)
+
15 body rows
15 RDL
800m c2 bike, 0.5 air bike

 

 

Quote of the day

“Sometimes things may not go your way, but the effort should be there every single night.”  – MJ

Comments (2)

Comments are closed.