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
Class WOD
A: 225/245/265.
210×15
B: 13:30 rxd
Class WOD
A. 225/245/265
210 x 20
B. 17:01 Rx