THURSDAY 07/04/2024

Welcome to a new month of opportunities! This week starts a new "be better" movement, and this month we are focusing on the push-up. We have a fun little challenge for everyone - We are challenging everyone to accumulate 25 push-ups every single day of July. This can be any variation of the push-up in any variation of sets (unbroken, sets of 5, etc.) There will be a spot in the Be Better track on the app for you to record your daily 25 push-ups. We look forward to seeing everyone improve this simple, yet effective movement over the course of the month. As always, stay consistent this week in the gym even with the increasing temperatures. Stay hydrated, but also stay focused on your goals!

‍EVENTS:

One class on Fourth of July @ 9 am.

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

Only one Saturday class @ 10 am.

Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm

Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)

Whiteboard of the Day

This CrossFit hero workout is dedicated to U.S. Army Specialist Scott Morrison.

Expect today’s workout to be a longer effort and a bit of a grind.

Choose med ball and kettlebell loads that allow for at least 10-20 unbroken reps at a time.

Keep moving through the box jumps at a pace that allows you to perform bigger chunks of wall-ball shots and kettlebell swings.

Advanced athletes can aim to complete the workout solo, and less experienced athletes should consider partnering up. If you are less experienced and would like to attempt this workout solo, start with the set of 40 reps instead of 50.

Following the workout, stick around to recover and stretch prior to leaving the gym.

Workout of the Day

METCON:

50-40-30-20-10 reps for time:

‍Wall-ball shots (14/20 lb) (9/10 ft)

Box jumps (20/24 in)

KB swings (35/53 lb)

– Step down from the box

STRETCHING:

2 sets:

:30 frog stretch

:30 couch stretch/leg