“Every new beginning comes from some other beginning’s end…” (-Semisonic is awesome and you know it!)… and beginning today our 5pm sessions take on a different schedule and program.
- Starting today- Tuesdays and Thursdays at 5pm is Open Hour to do your own thing. One hour set aside for you to lift heavy, do some gymnastics skills and drills, get in your own mobility session OR even get in the workout of the day on your own. Scheduled-dedicated-TIME at the Hut to train on your own or with others on something of your choosing. Yes, there will be a coach here during that hour.
- Beginning on July 6th- Wednesdays are CrossFit Endurance Specialty Sessions– rowing, running, jump rope and body weight skills, drills and workouts aimed at making you faster. These are much like the running and rowing series that have happened over the past months. Running is a mandatory part of this series. LOTS of great improvement has happened in these over the last 2 months.
- Beginning July 11th- Mondays are All Things Strength and Power sessions– Olympic weightlifting, powerlifting and/or underground strength can all be expected.
Get involved in 5pm specialty sessions. They are worth arranging your schedule around in order to participate… commit to one for the month of July by signing up on the chalkboard
Filthy 50 is always an occasion to get together with a few people and work through 500 reps. Happy Birthday Kolby! For privacy reasons, of course, we don’t want to reveal how old he turns today but WILL say we wish him a happy birthday and PLENTY MORE (which actually rhymes with his age… oops.)
Tuesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
5pm Open Training Hour
Weighted Cindy
As many rounds as possible in 20 minutes of:
Weighted pull ups, 3 reps (1 DB 40/25#)
DB bench press, 6 reps (2 DB 40/25#*)
DB goblet squat, 9 reps (1 DB 40/25#*)
Post number of rounds and remaining reps to chalkboard/journals
*DBs used for bench is same weight as 1 DB for goblet squat
True Rx=40/25# for each movement
