Well traveled

Tiffany getting us ready for our cleans today!

STUFF TO KNOW ABOUT…

• HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

• 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. clean & jerk: 1.1.1 x 5 sets (65-85%) ; rest 3 min

B. 3-5 strict pullups EMOM for 10 min (add weight or scale as needed), then in the 11th minute, perform 1 attempt at max reps kipping pullups (no butterfly)

C.  For time:

• 200 double unders
• 1k row
• 800m run

CSPORT

A. 100 squats for time
*at the start, and every min complete 20 jump rope
*10 min cap

B. 3 rounds:
10 ab wheels
15 K2E
400m run

C. 3 rounds:
10 box jumps
15 push press
400m row

D. 10-1
Push ups
lunges per leg

Quote of the Day

“The successful man is the average man with laser-like focus.” – Bruce Lee