MONDAY 07/29/2024

Starting this Thursday, we are ramping up our Committed Club! Being committed to CrossFit is the key to unlocking your full potential and achieving the best results. This dedication means showing up consistently, embracing the intensity of each workout, and pushing through challenges, even when motivation wanes. By making CrossFit a regular part of your routine, you build not only physical strength but also mental resilience, as each session fosters a sense of discipline and progress. Think about your goals and what you need to do to achieve them, a big part of reaching them starts with just showing up on a regular basis. Let's get after it this week and see those goals get closer with each class you take!

‍EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm

Saturday August 3rd- AMRAP4Autism

Committed Club starts August 1st- make it to 16 classes throughout the month!

Whiteboard of the Day

We’re kicking off the week with a longer AMRAP complete with 4 moderate-to-challenging movements.

Finish the dumbbell squats and double-unders in under 1 minute and the strict pull-ups and handstand walks in under 90 seconds each round.

To finish at least 4 rounds, complete the first round in under 4 minutes. Modify as many of the movements as needed to stay on target.

Reduce squat load to allow for 15 reps in 1-2 sets each round, always starting with at least 8 unbroken reps. If you’re unable to maintain proper depth or a safe back or knee position, reduce the load.

Scale double-under volume or substitute single-unders as needed. Use a longer and heavier rope for power singles to work on a higher and slower jump.

Scale the strict pull-up volume to as few as 6 reps or scale to banded pull-ups that allow for sets of 3-5 reps at a time.

Reduce handstand walk distance or if you’re unable to complete 5 feet at a time, scale to shoulder taps in a handstand or a pike position.

Workout of the Day

METCON:

AMRAP 20:

‍15 double-DB front squats (35/50 lb)

50 double-unders

12 strict pull-ups

50-ft handstand walk

– 5 ft of handstand walking = 1 rep.

STRETCHING:

Accumulate:

1:00 saddle stretch

1:00 child's pose stretch

1:00 forearm stretch