Thursday 8.17.17

Review: How to unload a barbell
Strength/Skill: Back Squats

  • 10 – 8 – 6 – 4 – 2 reps, every 2 minutes, starting at 60%
  • Men add 15 to 20 lbs each set
  • Women add 10 to 15 lbs each set

WOD: Rounds for time

  • Part A) 1 RFT – 7 min cap
    • 30 C2B Pullups
    • 30 HRPUs
    • 30 Box Jumps (24/20)
      • 2 min rest / record score
  • Part B) 2 RFT – 7 min cap
    • 15 C2B Pullups
    • 15 HRPUs
    • 15 Box Jumps (24/20)
      • 2 min rest / record score
  • Part C) 3 RFT – 7 min cap
    • 10 C2B Pullups
    • 10 HRPUs
    • 10 Box Jumps (24/20)
      • record final score

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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