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
Today’s workout allows you to choose your adventure. Choose to push the pace for max reps each minute or slow the pace down for fewer reps at heavier loads.
Choose a box step-up load that allows you to hang on to the weight for the entire minute.
Choose a deadlift load that allows you to perform at least 5 unbroken reps every time you pick up the barbell.
There is no rest minute after the deadlifts; once the minute is up, move right back to the plank hold. Stay aware of your time and plan which movements to push on.
Workout of the Day
METCON:
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
SKILL WORK:
Post-workout:
On a 8 minute clock:
Build to a heavy 3 rep deadlift
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