Hope y’all had a great Fourth of July weekend!
One week from today (Monday, July 14th) our three new programs will officially begin!
MetCon Class – M/W/F at 5:45 – 6:30am (included in CrossFit membership) – Coach Rebekah
Mission Strength – M/T/Th/F at 5:30 – 6:30am (limit of 12 athletes) – Coach Junior
Advanced Athlete – Morning/Evening Sessions (contact Coach Drew or Coach Nick for further details)
Keep a look out for Coach Nick’s next run of Advanced Barbell Prep for those who want to learn more about Olympic Lifting!
WARM-UP
:30 Drills (x2)
Jumping Jacks
Seal Jumps
Bar Hang
*then
200m Run
1 set of Fence Drills
20 Walking Lunges
20 Air Squats
STRENGTH
5 x 5 Front Squat @ 70-75% of 1RM (16:00)
WOD
5 RFT (16:00)
200m Run
15 Air Squats
6 STO (155/105)
1 thought on “Welcome Back!”
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