Thursday, August 1, 2019

Wednesday, July 31, 2019
July 30, 2019
Friday, August 2, 2019
August 1, 2019

Thursday, August 1, 2019

Announcements!

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!

We also have a new monthly challenge! Pull-ups!
Banded Lat Pull-downs are our new skill to help get you to that first pull-up!
Check out Kim and Dharmaki: Video 

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

Trainers: Stacey, Susie, Traci, and Kim… as well as Dharmaki, Adam, Nancy, and Nles.
To watch the Games go to games.crossfit.com , roguefitness.com/iron-game  or https://morningchalkup.com 

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!

Mobility is cancelled for today. Look for Susie to be back on August 8th!
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August Skill Work: Pull-up Focus

Find your 1-rep max today and post it in SugarWOD.
We will repeat this at the end of the month.

Options/3 sets:
Weighted Strict Pull-ups – 3 sets at 50% max reps
Strict Pull-ups/or bar on the rig pull-ups from a seated position – 3 sets at 50% max reps
Banded Lat Pull-downs >10, use a heavier weight band, 3×10
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Shoulder Press for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1+ rep @ 95%

Add up to 10 lbs. to last weeks sets if you were able to do more than 1 rep at 95%
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Complete AMRAP in 15 minutes of:
4/2 Strict Handstand Push-ups
10 Meter Plate Push (45/35)
100 Meter Run
10 Meter Plate Push (45/35)
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Workout Prep Videos:
Shoulder Press
Strict Handstand Push-ups
Box Handstand Push-ups
Strict Pull-ups
Banded Lat Pull-downs
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