Announcements!

It is with a VERY sad heart that I announce that this Sunday, August 11th, will be Lanette’s last day as our Yoga instructor. Lanette has been with us faithfully for the last 2 1/2 years! She has helped so many of us and will be SOOO missed!  Come out and see her for her last class next Sunday at 8:00 AM!

It’s August! Look for the NEW ATTENDANCE SHEET on the back wall!
Set a goal to attend at least 3-4 times a week this month!

Remember to do your monthly challenge! Pull-ups!
3 sets @ 50% of your max, weighted, strict or banded lat pull-downs…
Banded Lat Pull-downs are our new skill to help get you to that first pull-up!
Check out Kim and Dharmaki: Video 

Physical Therapy with Brandon ~ Thursday 5:00-7:00 
Sign up on the clipboard by Wednesday!
____________________________________

Shoulder Press for load:
#1: 5 reps @ 45%
#2: 5 reps @ 55%
#3: 5 reps @ 65%

3 min rest between lifts

Percentages are based on your max lift from the CrossFit Total

Prepare by watching the following video before your class:
Shoulder Press
________________________

Row and Rest
10 Rounds
60 seconds on; 60 seconds off

•Row (calories)

Score: total calories
________________________