Photo by Ashley Campbell
New Class Times
// Starting Nov. 4th
// NEW afternoon class times 4:30pm and 5:30pm
// Sat. Open Gym will be from 9:00am- 10:00am
Apparel Pre-Order
//New 51 Hoodies, T-shirts, and Tanks
//Check out the new styles at the box!
//Download Google Sheets App to order through the QR code!
//Deadline Nov. 1st
CrossFit Kids- 6 Week Session
// Ages 6-13
// Oct 14- Nov 21
// Mon & Thurs from 7:30- 8:30am
// 1x/ week $75 ($50 sibling)
// 2x week $105 ($70 sibling)
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00am- 11:00am
Strength
(12 mins)
Set 1: 5 Hang Squat Clean + 5 Push Press
Set 2: 4 Hang Squat Clean + 4 Push Press
Set 3: 3 Hang Squat Clean + 3 Push Press
Set 4: 2 Hang Squat Clean + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Build in weights.
*Complete sets unbroken, rest for 1-2 minutes between sets.
Workout of the Day
E5MOM for 20 mins (4 sets)
10 Handstand Push-ups (Modified)
10 Right Arm Hang Dumbbell Snatch @ 50/35 (40/25)
25ft. Right Arm Overhead DB Walking Lunge @ 50/35 (40/ 25)
10 Left Arm Hang Dumbbell Snatch @ 50/35 (40/25)
25ft. Left Arm Overhead DB Walking Lunge @ 50/35 (40/ 25)
“Push harder than yesterday if you want a different tomorrow.”
– Vincent Williams Sr.
