Weather/Schedule Update: As of this morning Florence is still on a path to drop heavy rain and wind on the Raleigh area Thursday evening through Saturday morning. We plan to close for this event as the current path will cause issues here. The path could shift slightly north and become even a bigger issue. Be safe and get your supplies ready!

Thursday: 6:00pm Foundations – 7:00pm Close

Friday & Saturday: Closed

 

Weightlifting: New Cycle – Push Press: 10-8-7-6-4-2-2-2-2. Work up to a heavy 2 rep attempt. Use preceding sets as a warm up to your heaviest 2. 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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