Friday 7.28.17

Strength/Skill: Rope Climbs (friend does modified)

• 2 min AMRAP
  • 2 min rest / record score
• 3 min AMRAP
  • record score

WOD: 20 min AMRAP

• 10 Roman Situps w/ plate (25/15) (friend can do)
• 10 Ball-over-shoulders, 1 for 1 (50/30) (friend can do)
• 5 DB Man-makers (40s/25s) (friend can do)
  • **Every 4 minutes: Run 1 lap + 1 Rope Climb** (friend can do)
    • • one score, however many rounds and reps you were able to complete in 21 minutes

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Aug 12, 2017 – CFS Beach Day
Oct 28, 2017 – Halloween Party
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 CrossFit.