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Everyone’s a Winner!

21
Jul

Everyone’s a Winner!

Congratulations to all the participants in the Summer Shape Up Challenge. These past 6 weeks they have shown great dedication and desire to make a change for the better . This is just the beginning…. a new lifestyle…keep the momentum going and continue to work towards new goals. You all are Winners!!!!

Congratulations to the Cash Prize Winners of the 2104 Summer Shape Up Challenge!!!

3rd Place: Eleanor Leal

Eleanor Leal

Eleanor Leal

2nd Place: Mackenzie Westphal

Mackenzie Westphal

Mackenzie Westphal

and….

1st Place: Maria Arellano

Maria Arellano

Maria Arellano

 

 

SCHEDULE REMINDER –  CrossFit Games start tomorrow!!. Please make note of the schedule changes:

*** NOTE:  on the “closed” days we will have “home/travel WOD’s” posted on the site. This WOD’s will be a good opportunity to work on your body weight movements ***

 

Mon 7/21 – Regular Schedule – NO OPEN GYM!!

Tue 7/22 – CLOSED***

Wed 7/23 – CLOSED***

Thu – 7/24 – CLOSED*** 

Fri – 7/25 – Regular Schedule – NO OPEN GYM!!

Sat – 7/26 – 8 am ONLY

 

STRENGTH

 

Front Squats (use most recent 1-RM)

Every :90 sec perform:

5@40%

3@50%

2@60%

2@70%

1@75%

(6:30min)

then….Every 2 min

1@80%

1@85%

1@90%

1@95%

MAX REPS@80%

(10min)

 

WOD

4 Rounds for Max Reps/Effort of:

 

1 min Max Cal in Row

rest :15 sec

1 min Max Push Ups

rest :15 sec

1 min Max Pull Ups – Strict & Kippin :30 s of ea.

rest :60 sec