Great news – our kid room got a little updating with some “new” toys!!! Member & preschool teacher, Lana, graciously donated lots of toys her girls have tired of or outgrown and the kid room is looking pretty fun! As always, your kiddos are welcome to play in the room during classes. Just help us keep the room neat, tidy & as crumb free as possible!
Beers and Burpees is this Saturday starting at noon at STAX CrossFit! It’s not too late to sign up, so grab a partner & get registered ASAP! CFP is in the running to win a FREE 3 hour weightlifting OR gymnastics seminar, so the more CFP teams the better (and more fun!)! We’re all in the 12:30 and 1pm heats. There is even a Brownies & Burpees event for the kids! Plus, all the proceeds are for charity, so for real – sign up!
Our Fall 4 Fitness Nutrition Challenge starts tomorrow! If you’re still wanting to get in on that, it’s not too late!! Talk to Coach Michelle or Coach Amy to get squared away. Hope you all had a great 3 day weekend…let’s make it an amazing week! Here’s what’s on tap…
Tuesday – We start the week off with three 4 minute AMRAPs of 100m run, box overs and goblet squats. Thank goodness for 4 minutes of rest between AMRAPs 😉 Afterwards, we’ll finish up with some midline conditioning!
Wednesday – Working those pull-ups today with a 10 min EMOM. First strict pull-ups and then kipping or butterfly. Plenty of ways to scale to your level! Then 21-15-9 of deadlift and handstand push-ups, followed by 21-15-9 of t2b and rowing for cals. Should be fun!
Thursday – Maxing out your snatch today! Find your 1 rep max of either snatch, power snatch or split snatch. We finish out with a nice little chipper. Don’t forget yoga tonight at 7pm!
Friday – 2 metcons today – the first an alternating EMOM of burpees and single arm KB thrusters (oh my!!). The second is not for time and includes barbell front rack lunges, TGU and push-ups planks.
Saturday – If you’re not participating in Beers & Burpees…grab a partner to suffer through…I mean…conquer Eva with!!
Sunday Oly – A fun clean complex, front squats + split jerks and good mornings are in store!
Happy fitnessing friends, we’ll see you at the box!
