Wednesday 7.3.19

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:

1) Bench Press
3×20 @30%

2) Shoulder Press
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:
Hang Power Snatch

Conditioning:

AMRAP 12min
21/15 Cal Row
15 Hang Power Snatch, 75#/55#
9 Toes to Bar

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