Monday, July 8, 2019

Hello all.

Hope you all enjoyed the sun and the weekend and are ready to get back at it this Monday.

Just wanted to say thank you to all of our members for allowing us to continue to do what we do. What I mean is that by building this community and moving forward with us we have been able to build a fitness/social community with top notch coaching, while creating careers for these coaches through our membership. We have been able to build quality programs for every type of athlete from your social athlete to your world class athletes as well as for our young and older athletes. I am grateful for each and every one of our members and what you bring into the gym day in and day out. Thank you. Keep it up all summer long.

Remember that we have open gym all day long from 6am to 8pm mixed in with our classes.

CrossFit - 6/9/12/430/530/630

Strength

E2MOM x 5 Rounds (10 minutes)

5 Back Squats + 10 High Box Jumps

Build some strength here and then some power. Focus on landing high on those box jumps.

Conditioning

15min AMRAP

200m Run

20 Single Arm DB Thrusters (10 each arm)

20 Jumping Lunges

Push the pace on those thrusters and jumping lunges and use your run to recover.

PrimeTimers - 10am

Strength

Explosive Pushup off Wall x 5reps x 4sets

Push yourself off the wall fast. Do your regular pushup, but push off the wall and work on your balance. Make this harder and harder as you go through your sets.

Front Squats x 5reps x 4sets

Let’s get to a few squats here and move will.

Conditioning

15min AMRAP

200m Row/Bike/Ski

15 Squats

10 Situps

5 Explosive Pushups

- Team 782