East, Friday, 07/13/2018

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

Strength

Deadlift
15min to complete

Build to heavy 4
2×4 @ 85-90%

Metcon

For time:

400m Run
50 DUs
25 RKBS 53, 35
400m Run
25 RKBS 53, 35
50 DUs
400m Run

*12 minute Time Cap

COMPETITION

WEEK 5 of our Muscle-Up Progressions
3 Rounds NFT:

5-7 False Grip Pull-ups
5-7 Ring Dips
5-7 MU Transitions
—
Core Strength
3 Rounds:

10 GHD Hip Extension
10 GHD Sit-ups (to parallel)

LEANX

9 Min EMOM:

Min 1: 40 Sec Deficit DB Deadlifts
Min 2: 40 Sec Pistol Squats
Min 3: 40 Sec Ring Push Ups

-then-

Tabata: Jumping Lunges
-1 min rest-
Tabata: Flutter Kicks
-1 min rest-
Tabata: Double Unders

BOX NEWS

• Specialty Class w/ Gabby this Thursday at 5:30pm. Handstands and Handstand Walking
• Temporary schedule adjustment for this week – We will be closing Saturday the 14th at 11am after the 10am class is over, as well as be closed the entire day Sunday the 15th. We will be using this time to update the facility with some patch work on the walls, and a few coats of fresh paint. Google will be in Tuesday the 17th to do a video tour of the facility that will go up when people search for us on their site. We will be closed that day from 1 – 4:15pm for that videoing session. We apologize for any inconvenience this may create this week.