Tuesday, October 1, 2019

Monday, September 30, 2019
September 29, 2019
Wednesday, October 2, 2019
October 1, 2019

Tuesday, October 1, 2019


TOMORROW will be the final day to sign up (and get a t-shirt) for our Clash of the CrossFitters Competition! Click HERE to sign up!
Be sure to put your t-shirt style/size on the clipboard!

FRIDAY will be our Kick-off Meeting, 6:30-8:00 at the box!
This is a very important meeting…
◊ Meet Sarah Starr a Licensed Nutritionist who will be assisting with our competition! 

◊ Teams will be revealed!
◊ Teams will meet with their captains to choose a team name and go over details!
◊ Rules and the point system will be explained!
◊ MyFitness Pal will be reviewed and more!

∗ All competitors should be using MyFitness Pal this week to practice and be able to ask questions at the meeting on Friday.
∗ All Competitors should be sure to complete the Fitwatch.com Body Fat Percentage Calculator pre-competition assignment. Click HERE!
∗ “Cook Once, Eat All Week” by Cassy Joy Garcia is a very useful resource. Click HERE for more info.

Sunday Strong begins today at 9:30! Help spread the word!

Beginning this week and for the duration of the competition Yoga will be held on Sunday mornings at 10:00.

Physical Therapy with Brandon this Thursday…
Sign up on the clipboard by Wednesday!

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Movement Videos:
Burpee Box Jump Overs
The Power Clean
Rowing – Hips Focus





Air Squat

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