Bring a Friend Day Tomorrow!
Don't forget guys! tomorrow. All classes. Are bring a friend classes. Bring yo friends. They don't have anything better to do, and neither do you!
Child Care Canceled for Monday
Child Care canceled for Monday! I am having issued finding someone for childcare so sorry! Stay tuned for upcoming childcare schedule for this week.
Hey folks! This Saturday (8/9) will be our next max out day. Let's hunker down this week and get ready to test out all the work we've been doing on getting under the bar!
A) High hang snatch + snatch - 20min to work up to a heavy but perfect set, not to exceed 85% of your 1RM
B) Snatch DL - 4x2 @ 85% of 1RM (slow to knee, fast to hip)
C) Front squat - 3.3.3 --3 sec, 2 sec, 1 sec hold
D) 10-8-6-4-2 of plank hold elbow touches (each side) and parallette-over burpees
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!