* 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.

Class:

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

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure.

2) Front Squat: 3 sets of 8

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

3) 21-15-9 – AQAP:

Power Cleans 65/45

Ring Rows

Extra Work:

4) GHD Sit-ups: 3 sets of 10-15 reps

Rest 90 seconds between sets. If you’ve never done these before only come down to parallel with the ground.

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

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