Friday 8.18.17

Review: How to unload a barbell

Strength/Skill: Pause Deadlifts

  • 4 x 3, every 90 seconds, build up to a heavy set of 3
  • **Pause below knee on the way up
  • Singles, no touch and go reps. ¬†Lower weight to floor, quickly reset and go again


  • 10 Ball over shoulder (50/30)
  • 15 Deadlifts (185/135)
  • 20 Wall Balls (30/20)
    • record time, then¬†with the remaining time:
      • Max Pistols, 1 for 1
        • 19 min cap on everything
        • 2 scores to record: the time it takes you to complete your 3 RFT, and however many pistols you are able to complete

The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez, Jess Pogoda
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party

Schedule News:
Based on the survey results, it is evident that people want a CrossFit Style class on the weekends. With being said, if you are still looking for the “bootcamp” feel you can take the 8:00-8:45am¬†Cardio Express class. If you are looking for the “CrossFit” feel you can take the 9am-10am CrossFit class. The Saturday CrossFit class will vary from month to month in terms of what we do (starting Sept 9th). It will be a little different than the normal structure from the M-F¬†WODS. As with most other class additions or adjustments, this will be a test run to see if it increases attendance on the weekends. I want to make sure I am doing my best to improve your experience based on your recommendations. I also have to consider what is best for the community at large. Let’s continue to flourish. (The Saturday CrossFit offering will continue to be a part of the normal schedule if it proves to be more popular than¬†bootcamp¬†was. Sooo…..if you want it to stay….Come to class!)

Cardio Express: Reminder that Cardio Express comes with your current package. Come and sweat with us. T and Th 5:45am-6:30am. And Sat 8-8:45am. (Reminder, there will not be cardio express Saturday 12th, Tuesday 15th, Thursday 17th, and Saturday 19th). Cardio Express will pick back up on the 22nd.


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