thruster bunch

Carolyn making that bottom position look mighty comfy.

STUFF TO KNOW ABOUT…

• 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

A. back squat: 3-3-3-3-3-3 @ ~ 85%; rest just 1 min bt sets

B. 3 rounds for time:
400m run
30 thrusters (75/45)
20 toes to bar

CSPORT

A. 100 sit ups
*at the start, and every Min = 10 russian KBS

B. AMRAP in 12 min
400m run
30 battle rope (2 arm wave)
20 lunges

C. AMRAP in 12 min
1k bike
30 battle rope (alt wave)
10 Push ups

D. 3-4 sets:
10 back ext.
10 Pistols per leg
10 russian twists per side

Quote of the day

“The big talent is persistence”  – Octavia Butler