Weekend Cruisin’.
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: 2 reps EMOM for 12 min; start at 55-60%, working up to 85-90%
B. AMRAP in 10 min:
8 thrusters (95/65)
10 burpees
12 pullups
CSPORT
A. 4 rounds:
800-600-400-200m row
80-60-40-20 Double Unders
8-6-4-2 Devils Press
B. 4 rounds:
Block run- 800m- 400m- 200m
25 sit ups
10 burpees
C. 4 sets:
1 min plank
10 ab wheels
Quote of the day
“A lifetime of training, for just 10 seconds.” – Jesse Owens