Open Gym – Sunday
Hey Guys, no open gym today. If you have a training session you have to get in, try to get it in from 10-11!
Ashley! We are going to miss you at childcare! Especially these little ones.
Guest coach Caitlin today! Don't give her too hard of a time today. :) A) Clean - 20min to work to a heavy single B) EMOM x 12min - even=3 back squats@75% of 1RM, odd=6 push ups C) 3 rounds-- 60 flutter kicks, 20 teapots (10 each side, 70/55 kettle bell), 10 TTB
Open Gym for CFSB Strength and Conditioning class tonight
Crossfit at 4:15pm is still on, but Carl is coaching a Crossfit Football Trainer Course Seminar this weekend, so just this one class will be an open gym class at 5:30pm!
Looking for Childcare Attendant!
So our beloved Ashley is leaving for a few months and we are in need of someone for our Childcare! This is taking effect August 4th. So if you, or anyone is looking for a fun childcare position with our awesome kids :) let me know!
4:15pm - 5:15pm Monday - Friday
5:30pm - 6:30pm Monday - Thursday
One schedule set or the other.
This is about 5 hours a week for $10 an hour.
Click here to drop me a line if you are interested!
Power Clean 3rm
8 minute amrap
1 Power Clean @ 70% of 3rm
1 Strict Chin Up
2 Power Cleans @ 70% of 3rm
2 Strict Chin Ups
3 Power Cleans @ 70% of 3rm
3 Strict Chin Ups
etc...continue moving up the ladder as long as you are able!
Tempo Squat 30x0
Optional Conditioning - If time allows
30 seconds max distance row
rest 2 minutes