STRENGTH DAY! You will have 45mins to work on a max of 3 lifts Choose from the following: Back Squat Deadlift Strict Press *the above 3 combined = your CrossFit Total! Front Squat Bench Press Push Press Thruster This is not the day to be testing your 1RM for your olympic lifts – that happens in the Barbell Republik classes! Michele Smeh CrossFit Level 2 CrossFit Mozomo 95 Sandford Fle
Happy Tuesday! Don’t forget, we have Cardio Kickboxing again tomorrow night at 7:30pm. Free to those with an unlimited membership OR just $10 to drop in! Also, Wednesday this week is 1RM day so make sure you get into the box and get some #’s up on the board! You can update your CF Total OR mix it up and pick some other lifts you need max’s on. We will have a list of lif
Happy Monday! We hope you all had a HIP weekend – how unreal was that?!? Don’t forget we will have 8:30am classes again this week on Mon, Wed and Fri and kickboxing on Tue night! FOCUS: 10:00 Group Warm up + 10:00 Warm up on own, working up to WOD weight. WOD: 4RFT “Mini Cardio DT” 12 Deadlift 9 HPC 6 Push Jerk 20/15 Cal Air Dyne *2:00 rest bw rounds *record splits
***DON’T FORGET*** KICKBOXING TOMORROW NIGHT – at 6:30! Kickstart time has been moved to a morning slot! Please sign in or at least let me know you’re coming! FOCUS: Bench Press 5-5-5+ (40%-50%-60%) *5+ = go until fatigue *do Burgener warm up between EVERY set (w/PVC or trainer) WOD: Open WOD 11.1 10min AMRAP 30 DU 15 Power Snatch (75/55) *compare your score from
FOCUS: Mobility & Core! YAY! 15:00 to get the following done…. (a) 2:00 L-Sit (b) 2:00 plank (elbows & or high) (c ) 2-4:00 on mobility you need the most! *L-sit’s and plank may be accumulated WOD: CARDIO-CARDIO-CARDIO! 1600/1200m Run (you must go back to the door each lap) 1000m/800m Row 100/80 Cal Air Dyne *yes, the guys are doing more than the ladies tomorrow! *20:00 cap!
WOW – it’s the middle of August. When did that happen? I’m seriously not ready for the Summer to be over yet. Make sure you take a look at the schedule over the next few weeks. I have added an 8:30am class every Mon, Wed and Friday until the end of the month. That’s right….for the next 3 weeks, you can take advantage of an 8:30am class if you’re not into the super
HEADS UP – the 9:30am WOD tomorrow is AT CAPACITY (and a bit more). Please don’t just ‘show up’ without signing in. Put yourself on the wait list and we can let you know as soon as someone cancels! Alternatively, there is the 12:15pm class tomorrow! Also – KICKBOXING is happening on Sat morning again at 8! Be sure to book your spot. Drop-in’s are only