Throwin’ and toein’

Catching air.

STUFF TO KNOW ABOUT…

• CrossFit Games are done!!  Matt and Tia both win for the 3rd year in a row.  RPM athlete Noah Ohlsen (he’s in two of the posters on the gym wall) gave Matt all he could handle, but in the end it was Matt taking the gold.  Tia, on the other hand, looks unbeatable… kinda how Matt looked the last couple years.  New season starts with the new OPEN date in October!

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. thruster: 1RM

B. AMRAP in 15 min

15 wall balls 20/14
10 toes to bar
200m row

CSPORT

A. Wednesday Testers!
Week 2 of 4
Please record your scores each week to track progress!

Part 1: AMRAP burpees in 1 minute
Part 2: 500m row OR 1 mile air bike (retest whichever you chose last week)

B. 21-15-9
Seated OH press
Pull ups

400m run

C. 21-15-9
KBS
Wall Balls

400m run

D. 21-15-9
Ab Wheels
Weighted sit ups

400m run

Quote of the Day

“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw