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
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.
Crew Socks, bubble gum, nuts and seeds, sunflower seeds, baby powder/talcum, tobacco (chew), magazines, personal items
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
50 heavy Russian swings
PVC arm circles
1 minute max effort airdyne for calories.
Kb shoulder bully