Stallions
1. “Bodyweight Fran”
21-5-9 For Time:
Burpees
Pull-Ups
2. 3 Sets of Functional Bodybuilding:
10-15 Bent Over DB Flies
:30-:60s Ring Front Lean & Rest
Rest 1-2 minutes between sets.
Colts
1. “Bodyweight Fran”
21-5-9 For Time:
Burpees
Pull-ups (Band assisted or reduce the reps as needed)
2. 3 Sets of Functional Bodybuilding:
10-15 Bent Over DB Flies
:30-:60s Floor Front Lean & Rest
Rest 1-2 minutes between sets.
Mustangs
1. “Bodyweight Fran”
21-5-9 For Time:
Burpees
Ring Rows OR Chin Rack Rows
2. 3 Sets of Functional Bodybuilding:
10-15 Bent Over DB Flies
:30s Plank Hold
Rest 1-2 minutes between sets.
Save the Dates:
Beginning August 1st: August Skill Challenge!
Here’s how it works! Step one: Choose a skill you will commit to working on during the month of August. Step two: Take a before photo or video (depending on the skill). Step three: Text a coach and let them know! At the end of the month, you will take an after photo or video of your progress and send it to your coach. From there, we will showcase those who committed to our challenge on SM. Let’s have fun and see what we can do this month!
Saturday, August 14th: Back to School Drive & Community Clean Up Ruck!
During the first two weeks of August, we will be collecting back to school items for a local school. To help our local community, we will also have our annual Community Clean Up Ruck to pick up trash in our community as well. More details coming!
Saturday, August 21st: CrossFit Total!
Join us for a special hour and half class to knock out the CrossFit Total! Our class will begin at 10am. Come out and max out your strict press, back squat, and deadlift!
