Warm Up: Introduction and General

WOD: 6 Round EMOM

  • 10 T2B (Friend Knee Tucks)
  • 10 HSPUs (Friend HRPU, If the friend was here yesterday than tbd)
  • 5 Front Squats, from the ground, 70% of 1RM Clean (Friend: Goblet Squat, If the friend was here yesterday than 15 Squat Jumps)
    • On the first minute perform 10 T2B, on the second minute perform 10 HSPUs, on the third minute perform 5 Front Squats.  Then, on the fourth minute you are back to 10 T2B, then HSPUs, then Front Squats.  Continue in this fashion performing each movement 6 times.

Strength:

3 Rounds, every 3 minutes:

  • Round 1 (0:00 to 3:00):
    • 10/7 Bike Cals (If you did bike yesterday than do 15/10 on the rower)
    • 5 Front Squats @ 70% of 1RM
  • Round 2 (3:00 to 6:00):
    • 10/7 Bike Cals (If you did bike yesterday than do 15/10 on the rower)
    • 3 Front Squats @ 80%
  • Round 3 (6:00 to 9:00):
    • 10/7 Bike Cals (If you did bike yesterday than do 15/10 on the rower)
    • 1 Front Squat @ 90%

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Aug 12, 2017 – CFS Beach Day
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Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party

From July 24th – July 28th, Bring a Friend, Family Member, Significant Other, Et Cetera.
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>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 CrossFi