Tuesday 7.25.17

Strength/Skill: Deadlifts, 4 x 3, 3″ Deficit, every 2 minutes

• 4 sets of 3 Deficit Deadlifts every 2 minutes
• See Monday 6.26.17 for last time we did Deficit Deadlifts

WOD: 15 RFT

• 7 Wall Balls (30/20) (friend can perform this or a goblet squat to press)
• 7 C2B Pullups (friend does TRX/RING Row)
  • After every 5 rounds, 5 Deadlifts (315/225)
    • 25 min cap

The News:

Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian 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.
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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.