Thursday 7/23

In-house comp this Saturday! It will be kicking off at Noon! Party and watching CrossFit games afterwards. We are not posting the WOD's till a few more people sign up though. It will be fun!

Please sign up for the bus to Boston. I need to reserve the bus as soon as possible! $30.00 per person. 

Don't forget to order your Custom Fit Meals!

Fitness: 

Strength: 
A1. Strict press 
4 sets of 8 

A2. Flutter kicks 
4 sets of 45 seconds 

Wod: 
12 minute amrap 
10 wall balls 
10 box jumps 
10 knee to elbows 


Performance

Strength: 
A1. Strict shoulder press 
Take 4 sets to build to 5rm

A2. V-ups 
4 sets x 20 reps 

Wod: 
12 minute amrap 
10 wall balls 
10 box jumps 
10 toe to bars