Pre-Order T’s + Tanks Are Here!

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If you pre-ordered some tank-tops and/or t-shirts, then your wait is over! We apologize for the slight delay, but they have arrived. Grab a coach and let them know that your t-shirt and/or tank top is sitting in the office.

If you were taking your chances that we may order some extra, then you’re in luck, but not too much luck. As in we did order some extra, but not very many. If you want any of these new guys t’s, guys tank-tops, or girls tank-tops, then get in here and grab yours today!

Side note: this is all to distract you from the fact that we’re doing Fran today 🙂

 

 

Workout of the Day 7/24/2017 – Monday

CrossFit

A. Strength
Back Squat 20

Goal is to start with 60% of your 1RM for 20 reps the first time you do this, and increase the weight by 2.5-5 lbs each time until you can no longer successfully complete 20 reps at that weight. The bar can not be re-racked and rests at the top should be limited to 5-8 seconds max.

B. Maintenance
3 Rounds (Not for Time):
5 Rope Climbs
5 Muscle-Ups

C. Met-Con
‘Fran’ – 21-15-9:
Thrusters (95#/65#)
Pull-Ups

CrossFit Lite

A. Met-Con
AMRAP 25:

50 Double Unders
40 Calorie Row
30 Sit-Ups
20 Wall Balls (20#/14#)
10 Burpees

CrossFit 101

Skill.
EMOM 12:
0: 10 V-Ups
1: 8 Calorie Row

Met-Con.
AMRAP 8:
10 Slam Balls
5 Burpees