June 1, 2012

Its Friday!

Memorial Day we honored three heroes who gave the ultimate sacrifice for our freedom. Thanks to this group that came out and busted their butts in the heat!


Yesterday we featured Kade’s accomplishments. I said he was 17 – he’s 15 which is even more amazing!


Open Gym on Saturday at 9:30am with Coach Carson

Saturday, June 9th CROSSFIT FOR HOPE at 8:00am

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
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)


10 minutes to get Max shoulder to overhead

At 60% of that weight

Emom for 10 minutes
3 shoulder to overhead
Double unders for the remaining time in the minute.

Score doubles

Calf stretch 2 minutes each
Corner stretch
Roll calves w barbell
Shoulder bully

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