Alexis hitting that squat depth!
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. snatch: 3(60%)-3(65%)-3(70%)-3(75%)-3(80%); rest 3 min
B. AMRAP in 15 min:
200m run
15 KBS (53/35)
15 OH-front-back squats (115/85, all from the floor)
*round 1 do OHS, round 2 front squats, round 3 back squats, round 4 OHS again, etc… and continue to cycle through this pattern until time is up.
CSPORT
A. Every 3 min, complete 1 round of:
250m row
10 thrusters
x 3 sets
B. Every 3 min, complete 1 round of:
500m c2 bike, or .3 air bike
15 weighted sit ups
x 3 sets
C. AMRAP in 12 min
10 curls
10 box jumps
10 Russian twists each side
*at the start, and every 4 min, 75 jump rope
D. AMRAP in 12 min
10 goblet squats
10 KBS
10 HRPU
*at the start, and every 4 min, run 100m
Quote of the day
“You have to expect things of yourself before you can do them.” – MJ