Saturday, August 17, 2019

Friday, August 16, 2019
August 15, 2019
Monday, August 19, 2019
August 18, 2019

Saturday, August 17, 2019

Happy Birthday Patti!!!

Coming Events!
Festivus Games ~ September 14th ~ Same-Sex Partners ~ Click Here
CrossFit Open ~ First reveal, October 10th ~ Click Here

Be sure to check off your workouts on the August ATTENDANCE SHEET on the back wall!
Set a goal to attend at least 3-4 times a week this month!

August is Pull-up Month! Before or after your WODs:
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 ____________________________________

Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Slam Ball Run (50/30)
Front Squats

Barbell Weights (go up in weight each round):
Males: 115-135 -155-175
Females: 85-95-105-115

Workout Videos:
Front Squat
Push Jerk


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