Monday, June 24, 2019

Saturday, June 22, 2019
June 21, 2019
Tuesday, June 25, 2019
June 24, 2019

Monday, June 24, 2019

Announcements!
Swimming and Diving with Coach Chip is  M/T/W and Friday this week, 7:30-8:30 AM – North County Pool. If you would like to meet with him at another time please speak to your trainer!
Physical Therapy with Brandon on Thursday – sign up by Wednesday!

Have you signed up for Sebastian’s 4th of July 5K Run? Interested?

Keep up those push-ups! …It’s week 4 of our Summer Series!
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Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%

3 min rest between lifts

Percentages are based on your max lift from the CrossFit Total
Come to class with your percentages calculated…

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2 Rounds for time of:
•400 meter Run
•20 Mixed Grip Pull-ups
•400m Run
•20 Dumbbell Floor Press (50/35)

-20 minute time domain
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Mobility
Seated leg lifts – 2 minutes
“Y” stretch – 2 minutes/arm
Lacrosse ball pec smash against the wall – 2 minutes/side
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Prepare by watching the following video before your class:
Shoulder Press
Mixed grip pull-up
Dumbbell Floor Press

 

 

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