* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class.

** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try.

Pre Class:

1) Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load is added to each set.

Class:

2) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load is added to each set.

3) Floor Press: 4 sets of 8

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

4) “Karen” – AQAP:

150 Wall Balls 20/14

Post Class:

5) Ring Pull-ups: 4 sets of 8-10 reps

Rest 2 minutes between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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