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
2nd Place: Mackenzie Westphal
Mackenzie Westphal
and….
1st Place: 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
