THURSDAY 08/01/2024

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

This workout pairs higher-volume rowing with progressively easier push-up variations that increase in volume.

There are 4 row intervals throughout this workout. Push the first and the last the hardest while using the second and third to recover and remain consistent.

Keep the rows to under 2:15. Reduce distance as needed.

Complete the first round of push-ups in 1-4 sets and 2 minutes or less. To go Rx’d have your feet on the box, start and finish with your ears in line with your arms, and touch your head to the floor at the bottom of each rep.

The second round of push-ups should take less than 2:30 and the third less than 4:00. Reduce volume and/or scale to the knees to maintain that stimulus.

Stick around after the workout for low-ring muscle-up practice and cool-down time.

Workout of the Day

SKILL WORK:

Pre-workout:

On a 10:00 clock:

‍Low-ring muscle-up practice

METCON:

For time:

‍500-m row

20 pike push-ups (20/24 in)

500-m row

35 hand-release push-ups

500-m row

50 push-ups

500-m row