4th of July week

Congratulations to Carson and Wladi – they came in 1st place (guys team) at the CrossFit Classics Competiton with the ONLY time under 10 minutes.

Carl and Kelley came in 2nd place in the (guy/gal) category

Cabot and Ryne came in with a 10:12 time

Way to represent!!!

NEWS THIS WEEK!!!

Tuesday Night – Re-Flex at 7:30pm

Gold Members are free. All others a $12 drop-in.

4th of July

9:30am Hero Wod

“Abbate”

This will be modified to ALL LEVELS

Please bring a donation for our Soldier Packages -you can throw in to help postage and we will buy more items to put in the packages

These will get mailed Friday.

Items Needed:

Crew Socks, bubble gum, nuts and seeds, sunflower seeds, baby powder/talcum, tobacco (chew), magazines, personal items

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 heavy Russian swings

Internal/external rotation
PVC arm circles

Press
1-1-1-1-1

Push press
3-3-3-3-3

Push jerk
5-5-5-5-5

Floater
1 minute max effort airdyne for calories.

MAD MOBI
Shoulder bully
Kb shoulder bully
Corners stretch
Thoracic ext

 

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