Monday 7.1.19

Announcements:

Summer BINGO Challenge:
Starts today!
Check emails for specific details and prize packs or ask a Coach for any questions.
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:

1) Back Squat
3×20 @30%

2) Deadlift
3×20 @30%

Note:
Week 4 is a de-load week, in which we do the lifts just at a lower volume in weight and higher repetition count.

Prep:
Power Clean

Conditioning:

AMRAP 15min
21/15 Cal Row
3 Rounds of “The Chief”

Chief =
3 Power Cleans
6 Push-ups
9 Squats 

Rx’d:
135#/95#

Rx’d+:
155#/105#

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