Reminder, this Saturday is the Bring A Friend Day: CrossFit workout at 9am and Yoga at 10am. Members party right after yoga, so around 10:30am. We will have meat to grill. Please bring a side to share.
Starting Monday, July 20th, we will have an Olympic weightlifting class at 4:30pm. Like always, please sign up on MindBody. The class fills up almost every week. All levels are welcome.
Starting July 25th, we will have an open gym from 10-12 on Saturdays. Please sign in under Self Directed Program if you utilize this time.
Push Jerk: 3reps increasing for 6-8 rounds. Shoot for a weight that would be seen in a typical workout.
3-10 Strict Pull Ups
5-8 Reps of KB or DB Shoulder Press
*The range of reps on the pull ups is based on your ability: example: if I can do 1 strict pull up on my own, but not two. I would use either the small red or blue band for sets of three. Or, if I can easily do 10 reps every round, do chest to bar. The rep range on the shoulder press gives you a guidance on how heavy the weight should be. The weight should be heavy enough to cause you to “fail” between 5-8reps. “FAIL” means form starts going down.