Tuesday, August 6, 2019

Monday, August 5, 2019
August 4, 2019
Wednesday, August 7, 2019
August 6, 2019

Tuesday, August 6, 2019

Announcements!

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!
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Back Squat 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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For time:
21-15 -9
Med Ball Cleans (14/20)
Burpees over Med Ball

Run 200 meters after each set
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Core
3 Sets, not for time
Max Hollow Hold
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Workout Videos:
Back Squat
Med Ball Clean
Hollow Hold

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