Thursday, August 8, 2019

Wednesday, August 7, 2019
August 6, 2019
Friday, August 9, 2019
August 8, 2019

Thursday, August 8, 2019

Announcements!

Happy Birthday Jay!!!

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 today 5:00 – 7:00.
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Deadlift 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
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4 Rounds for Time:
25/20 Calorie Row
25/20 Deficit Push-ups (45/25 Plates)
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Workout Videos:
Deadlift

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