Sunday:

2:00pm CrossFit 101
2:00pm Oly

2:00pm & 3:00pm Open gym

 

——————

Saturday:

Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 /14 pound ball, 10 ft / 9ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 /45pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.

This is a five-minute round from which a one-minute break is allowed before repeating.

On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

$$$ WORK ON GOALS!

 

———–Next Getting started with CrossFit Program starts the first Tuesday is Sept!

Sept 2nd. 9:00am or 7:30pm. Make sure you RSVP. There are a few slots left.

Basic Barbell Club starts Wed. Sept 10th at 6:30pm. ) cost for unlimited members, add this package for $125 for everyone else.

There will be an open gym during this time but not a regular instructed CrossFit class for 6 weeks.

Try coming to the complete series to start seeing gains in your lift by improving technique and form.

This is for beginners and intermediates that can not make it in on Sundays.

Congrats to those in our August GS starting their regular CrossFit program this month.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s