Schedule Change – Thursday: Due to a minor surgery for coach Adam the Thursday 11:45am open gym session is canceled. The evening session will run as usual.

Weightlifting: New Cycle – Push Press: 10-9-8-7-6-5-4-4-4-4. Work up to a heavy 4 Rep attempt. Use preceding sets as a warm up to your heaviest 6. Go heavier than last week!

Open Gym!!!

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach will be around to help with your workout and technique. Use this very valuable free time to your advantage!

Suggestions for open gym:

1. Make up a missed workout from this week.

2. Work on weaknesses and make up your own plan for a workout.

3. Have a coach give you a workout to complete.

4. Work on flexibility and mobility.

Open gym time is vital to the success of all our members

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