Monday, August 5, 2019

Saturday, August 3, 2019
August 2, 2019
Tuesday, August 6, 2019
August 5, 2019

Monday, August 5, 2019


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


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