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Friday, June 23, 2017

FYI: Beginning JULY, we will no longer be having Coach instructed classes on THURSDAYS. CrossFit Striking will still take place at 7am and CrossFit Kids will take place at 4pm. All other gym hours will be open for Open Gym with a workout still posted for the day. I will be in the gym (or in my office whenever that is finished) from 10am-6pm on Thursdays (with the exception of a lunch hour) to assist anyone that has any workout questions, etc. If we find that membership begins to spike and people want Thursday classes again, we'll consider bringing them back in based off the numbers. We will also be moving 12pm CrossFit and Express to a Monday, Wednesday, Friday schedule. We thank you for understanding and we look forward to helping you continue to BE BETTER.

  Fri 6/23/17
Mobility: Hips, Quads, Ankles
Strength:
Back Squats:
80% of last week's 5RM for 4x4
Met-Con:
Fitness: 4 Rounds for Time-
5 Power Cleans (135/85)
10 Front Squats
500m Run

Sport: 4 Rounds for Time-
5 Power Snatches (135/85)
10 Overhead Squats
500m Run
Additional
Accessory
Work:
Handle/Belt Squat: 5x10
Seated Good Mornings: 4x5
BB Roll Outs: 4x8 (maintain hollow
body!)

*Use same weight as Monday for
handle/belt squat

 

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