Tuesday 7.2.19

Announcements:

Summer BINGO Challenge:
Get your digital bingo card HERE, or grab your paper copy at the gym!

Schedule for 4th of July Week:
Mon-Tues: Normal Classes
Wednesday: No 7pm
Thursday (4th of July): 9am CrossFit Class
Friday: 9am CrossFit Class, 10am-12pm Open Gym
Sat-Sun: Normal Classes


Warm-up:

Coaches Choice

Strength:

1a) DB Row
3×8-10ea, ascending

1b) Straight Bar Curl
3×8-10, ascending

1c) Banded Plank Row
3×10-15ea

Workout:

AMRAP 18min
20 Box Jumps
100ft Sand Bag Bear Crawl
10 Burpee Pull-ups
300m Run

Rx’d:
24″/20″ Box
50#/35# SB

Rx’d+:
10 Burpee Bar Muscle-ups

Run = 3pts

Over 80% of people will regain the weight they worked so hard to lose. It doesn’t have to be this way.