Monday, July 29, 2019

Saturday, July 27, 2019
July 26, 2019
Tuesday, July 30, 2019
July 29, 2019

Monday, July 29, 2019

Announcements!

The CrossFit Games begin this week ~ August 1 – August 4!
Eight of our members are going!

Trainers: Stacey, Susie, Traci, and Kim… as well as Dharmaki, Adam, Nancy, and Nles!
Information on how to watch the Games TBA!

Just a reminder to be mindful of the importance of proper hydration and awareness of the symptoms of heat related illnesses…
Check out the information provided in the gym!

Physical Therapy with Brandon on Thursday, 5:00-7:00 PM.
The sign-up sheet is on the table… sign-up by Wednesday!

Mobility is cancelled this week. Look for Susie to be back on August 8th!
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Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1+ rep @ 95%

Add 10 lbs to last weeks sets if you were able to do more than 1 rep at 95%
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Susie’s Kettlebell Fun!

10-1 Ladder:
10 Kettlebell Goblet Squats (53/35)
10 Meter Kettlebell Single arm Farmer Carry (53/35)
10 Kettlebell Swings (53/35)
10 Meter Kettlebell Single arm Farmer Carry back (53/35 – Opposite arm)
9 Kettlebell Goblet Squats
10 Meter Kettlebell Single arm Farmer Carry
9 Kettlebell Swings (53/35)
10 Meter Kettlebell Single arm Farmer Carry back (opposite arm)
8……..
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Core
3 Sets, not for time of:
15 Full Range GHD Sit-ups
followed directly by:
15 GHD Sit-ups to Parallel

Scale to:
15 GHD Sit-ups to Parallel

followed by:
15 Weighted ABMAT Sit-ups 
OR
15 ABMAT GHD Sit-ups (with leg kick)
followed by:
15 Weighted ABMAT Sit-ups
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Back Squat
Back Squat Insights
Goblet Squat
Kettlebell Swing
Single-arm Farmer Carry  (use your kettlebell!)
GHD Sit-up
ABMAT Sit-up

 

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