Friday, & the Weekend! July 25-27

Friday, & the Weekend! July 25-27

Friday, & the Weekend! July 25-27

Thanks to everyone who brought out their friends & family to our first Guest Day on Thursday.

They’re welcome to come sweat it out with us today Saturday & Sunday also…and then hopefully for a long time after that!

Regular Schedule through the weekend.

9am CFFB – with our next 10 week CrossFit Football cycle starting this coming Tuesday [T/Th5:30am + Sat 9am]

10am Team WOD – word on the streets has been these have been super awesome lately…like a great revitalization of one of our oldest classes…come find out why!

11am Barbell Strength – last week I got to jump in & take this class….SO AWESOME! Be here if you can!

Our next 11 week Barbell Strength cycle starts September 6…so for the next month these classes are included as a part of your regular membership [just counts towards the regular classes you train] so get your feet wet before the fall!

And Sunday…the Energizer! Our weekly tribute..I mean..Long WOD and the perfect way to undo anything you ‘did’ over the weekend.

See ya there this weekend & don’t forget to watch the CrossFit Games on ESPN 3 all day long and ESPN & ESPN 2 at night!

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Friday’s Training

Fitness/Performance/Sport

A. Deadlift
Build to a 3 Rep touch & go max in 15 min

B. Max Reps at each station – score is total reps combined

  • 1 min max rep burpees
  • Rest 1 min
  • 1 min max rep slam ball
  • Rest 1 min
  • 1 min max rep Shuttle Run [5m out 5m back]
  • Rest 1 min
  • 1 min max rep strict pull ups/ring rows

C. Finish with: Tabata Sit Ups Low Score