Friday 7.21.17

Strength/Skill: Deadlifts, 3 x 3, singles, every 2 minutes

• set 1 at 75%, set 2 at 80%, set 3 at 85%

WOD: 3 Rounds

• Each round consists of 3 parts:
  • Part 1) 1 min max Bike Cals, record score, then immediately into…
  • Part 2) 2 min AMRAP of:
    • 5 Wall Balls (30/20)
    • 5 Deadlifts (135/95)
      • record score, then immediately into…
  • Part 3) For Time, 3 min cap
    • 5 – 4 – 3 – 2 – 1
      • Front Squats (135/95)
      • Lateral Burpees, over the bar
        • 1 min rest after Part 3 before beginning 2nd round
        • Repeat 2 more times, 3 total scores
          • Examples of scores:
            • Round 1) 28 cals / 52 / 2:35
            • Round 2) 25 cals / 45 / 2:10
            • Round 3) 20 cals / 30 / 2:27

The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez, Jess Pogoda
Check out my Blog: Here
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July 22, 2017 – Rafting Trip
Aug 12, 2017 – CFS Beach Day
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – FriensGiving
Dec 15, 2017 – Holiday Party

From July 24th – July 28th, Bring a Friend, Family Member, Significant Other, Et Cetera.
——————————————
>They can come to any class.
>WODs will be created and adjusted to make the current athlete and the new athlete both succeed and get a great workout.
>You are allowed to bring someone up to 2 times
>You can bring as many people as you wish.
>Just tell them to bring a change of sneakers and come have fun :0). No need for them to sign up for class (you still do). We will handle that when they get to the box.
>If they cannot make the class you usually attend, you can accompany them to another class time and you do not have to work out if you choose not to.
>They can be someone who is new to the box or someone who has visited before.
>You are allowed to bring multiple people at once.
>You may bring a kid to the kids class.
>This applies to both Ladies Fitness and CrossFit.