NEW FUNDAMENTALS – The next Fundamentals group will start on Tuesday, July 20th @ 7pm.  The Fundamentals class is an introduction to the fundamental moves of Crossfit which included weightlifting, gymnastics, and cardio.  The class will meet for four (4) weeks on Tuesdays and Thursdays from 7-8pm.  Please sign up HERE if you are interested.

Today’s Links –

Hello Rick
Hello Rick
Jeannette with some good deadlift form
Jeannette with some good deadlift form

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • Work on a goal – 10 minutes
  • WOD – Pick a dumbbell or kettlebell and perform the following for as many reps as possible – 5 Rounds
    • 1 min – Right Arm Snatch
    • 1 min – Left Arm Snatch
    • 1 min – Lunge holding your dumbbell/kettlebell (goblet style)
    • 1 min – Sit ups with your dumbbell/kettlebell. You can hold it anyway you like.
    • 1 min – Rest
  • Stretch
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