“It serves no purpose to wish for what you don’t have. Instead use that energy to take action and get what you want.”
Warm Up: Rowling
ABS and ARMS Friday: Tabata
- Hollow Rocks
- L sits
- Plank
- Shoot Throughs
- V ups
- Weighted Crunch
- Reverse Crunch (no weight)
- Side Plank
- Then do these once all the ABS are done
- Dumbbell Curls (4 rounds of tabata)
- Barbell Curls ( 4 rounds of tabata)
Shoutouts: Tomorrow: Safar 3 year anniversary, Nohemi 1 year anniversary
Box News:
- Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
- July 7, 14, 21
- August 4, 18, 25
- Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.
Schedule/Event News:
- July 4th, 2016: July 4th BBQ at Dan J’s House
- July 10th, 2016: CFS Family Beach Day
- July 16th, 2016: Rumble at the River
- July 16, 2016: Rafting Outing
- July 30, 2016: War at the Shore Comp
- August 6, 2016: Partner Palooza. Come support: Anne, Brett, Jacqueline, Mike I, Kenny, Nohemi, Glenn, Sasha, Reese, Kaitlin, Rich, Linny, Bebah, Yomaira, Dehnz, Tom W, Rebecca W
- August 6-14, 2016: Fitness Tour 7: Reunion Tour, Austin TX
- October 22,2016: Battle by the Bay 2
