NEW FUNDAMENTALS – The next Fundamentals group will start on Tuesday, July 20th @ 6pm.  The Fundamentals class is an introduction to the fundamental moves of Crossfit which included weightlifting, gymnastics and cardio.  The class will meet for four (4) weeks on Tuesdays and Thursdays from 6-7pm.  Please sign up HERE if you are interested.

Today’s Links –

Biggest class yet - 18 people @ Thursday's 5:15pm. It couldn't have gone any smoother.
Biggest class yet - 18 people @ Thursday's 5:15pm. It couldn't have gone any smoother.

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • Shoulder Press – 5-5-5-5-5 – Warm up with 2-3 light sets of 5-7 reps.  Each of your five sets should be challenging.  Try to increase weight each set.
  • Conditioning – For Time:
    • Row 500m
    • 21-15-9 reps of the following
      • KB Swings
      • Wall Balls
      • Ring Dips
    • Row 500m
  • 3×20 GHD Hip Extensions
  • Stretch