Happy 4th of July Week!! Don’t forget, we have only one CrossFit & RISE class on Tuesday, July 4th at 9 am! Wear your red, white & blue and be ready to sweat it out 🙂 Also, due to the holiday, don’t forget we don’t have CrossFit Kids this week. We will resume next Wednesday, the 12th, at 5pm!
July 4th is a fun day for cookouts, good food, the pool, and fireworks, but don’t forget the reason we get to celebrate this day! Be sure to take a few moments to remember our veterans, past and present, and their great sacrifices made to secure our freedoms!
Here’s your look ahead…
Monday – Back squat day! We up the ante this week…4 sets of 7 at 75% of your 1RM! Then 3 rounds of rowing, ohs & c2b pull-ups. Happy Monday!
Tuesday – Today we complete Hero WOD Morrison in honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, who died on Sept. 26th, 2010.
Wednesday – Romanian deadlifts today, then a looong EMOM of strict pull-ups + kipping, abmat sit-ups & DU + hr push-ups. Just keep moving!
Thursday – Floor press + push-up plank first, followed by 3 rounds of running, rageball slams, & Russian twists.
Friday – Working our ring muscle up progressions! After, we finish with a chipper of rowing, db ohs & c2b pull-ups!
Saturday – A fun waterfall style partner WOD today!! Grab a friend & get ready to row, thruster & burpee your heart out!
Sunday Oly with Becca – Come perfect those lifts with us!
We’ll see you at the box!
