Monday 7.24.17

Strength/Skill: Back Squats, 3 x 10, @ 55%, every 2 minutes (Friend: Wall Sit for as long as their friend is squatting)

WOD: Partner Chipper Stations

  • 3 Stations – 8 minutes at each
    • Station 1:
      • 50 DB Snatches, 1 for 1 (50/35) (partner will do this as well)
      • 100 DB Single-arm Thrusters, 1 for 1 (50/35)  (partner will do this as well
        • record time
        • no rest in between stations unless you finish before the 8 minutes – then you get that remaining time as rest.
        • If you get capped, record your score and move on to the next station.
    • Station 2:
      • 60 Burpee Box Jumps (24/20)  (partner will do this as well or STEP UPs and STEP Downs)
        • record time
    • Station 3:
      • 6 Lap KB Sandbag Run (40/20) (In case it is raining, KB sandbag hold with bike (1.5 mile). Athletes may still use one arm)
      • 50 American KB Swings (70/50) (partner will do Russian)
        • record time
    • One Partner works at a time
    • Switch how often you’d like
    • Must be done as a Standard Chipper (no Partitioning). Perform in order and complete all the reps before moving onto the next exercise

The News:

Community Spotlight: Kyle McSpedonMike IsabellaVivian Martinez, Jess Pogoda
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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.
>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.



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