We have a quick announcement concerning scheduling and also the programming for the week!
Friday July 4th – 10am class only
Saturday July 5th – NO CLASSES
WOD: “Steven” (cap 20)
4th of July WOD
50-40-30-20 and 10 rep rounds of:
It’s the weekend!!! Come on in for a little Saturday chipper/sandwich to kick things off. This workout is to be completed with a partner; you will be sharing one plate and using it to complete the following movements. One person works while the other rests.
3xME Hollow Hold Chin-up
WOD: The Ghost
6 rounds of:
Kailey takes us through a very simple and effective engagement exercise for the glutes and hips. Activating this area can decrease knee and hip injuries, reduce back pain, and prepare the tissue for the intense work to follow which is extremely important when CrossFitting. Be sure to keep the band tight and keep your knees out over your heels.
3RM weighted strict dip *rings must touch shoulder
Training in the summer months means you must hydrate! This means drink enough water throughout the day and not just before or after the WOD.
Staying hydrated ensures safe training and prevents you from feeling the following: lightheaded, headaches, and cramping.
Feel free to bring your water bottles, hats, sunglasses and sunblock!
We take pride in a being a safe, positive and encouraging community. As a friendly reminder, please keep your shirt on at all times and wear appropriate fitness clothing while you are in the facility.
See you on the Hill,