Monday 7/21

Don't forget to stop at the front desk and sign up for our in-house competition. This is just for fun, so we want to see everyone participate. There will be scaled and RX divisions, so everybody will be able to do the workouts. It is $25.00 a person, this is so we can throw a little celebratory party after the workouts. 

The sign up sheet for the bus to Kris' first match in Boston is on the front desk too. Please sign up if you're getting on the bus. I need to reserve it soon and need to know how big of a bus to get. 

Get your kids signed up for the Aug. 11th kids camp now. Camp is Monday, Wednesday, and Saturdays, kids @ 9am teens @ 9:30am.

DON'T FORGET TO ORDER YOUR CUSTOM FIT MEALS BEFORE TUESDAY NIGHT IF YOU WANT IT FOR NEXT WEEK! Also, try their protein bars. Best bars ever! 

Fitness-

Strength:
A. Back squat
6 minute emom 
3 reps @ 70-80% 

B1. Wall walks 
5 sets of 2 reps 
B2. Arch Rocks 
5 sets of 10 reps 

Wod:
for time:
50 HR push ups 
25 db thrusters (45/25)
15 burpees 
50 kb swings (53/35)

Performance:
Strength-
A. Back Squat 
6 minute EMOM
1 rep @ 85-90%

B. HSPU skill work 
Choose between 45# plate deficit or from floor 
30 total strict HSPU 

Wod:
for time:
50 HR push ups 
25 thrusters (135/85)
15 burpees 
50 kb swings (70/53)