WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th.

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Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

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Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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Muscle Up Technique
Rx: 3 ME UB Sets or 15-20 for time
*Rest as needed
15:00

50-35-20
Wall Ball Shots 20/14
Kettlebell Swings 24/16, Fx:16/12
*After each round: 200m KB suitcase carry 24/16, Fx:16/12
21:00 Cap

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th.

=======================================

Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

======================================

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

============================================

Hang Power Clean:
*12 Minutes to Find a Heavy double
then: 3 x 3 at 90% of double
20:00 Total

6 Rounds for Time:
10 Pull Ups
10 Push Press 115/80, Fx: 95/65
12:00 Cap

WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th.

=======================================

Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

======================================

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

============================================

Strength for the week
Monday: Back Squat
Tuesday: Hang Power Clean
Wednesday: Muscle Up Technique
Thursday: Snatch Balance Complex
Friday: Deadlift
Saturday: “Jackie”
Sunday: Barbell Step Ups & Pendlay Rows

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Back Squat EMOM 8:
3 Back Squats at 78-80% of 5RM

“A vicious cycle”
AMRAP 14:
10 Front Squat 135/95, Fx:95/65
60 Double Unders
20 Abmat sit up

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

============================================

Push Press:

5 x 5 (Across)

6 Rounds For time:
200m run
4 Deadlifts 275/185, Fx: 185/125
8 Hand Release Push Ups

Come out swinging today! Starting around 2 pm, Test you swing at Top Golf Loudon with the community. Great food, music and family!  Plenty of activities available for Adults and children. Wear your favorite tank to show off them arms for your swing. Hope to see the community in full affect!

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Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

============================================

EMOM 15:
Minute 1: 15 Russian Kettlebell Swings 32/24, 24/16
Minute 2: 18/15 Cal Row
Minute 3: 10 GHD Situps, Fx: 20 Abmat Situps

“Lighter Regional Wod Event 2”

21-15-9 reps for time of:
Dumbbell snatches 50/35 Fx: 35/20 (CFR745/30, Fx: 30/20)
Ring dips

11:00 Cap
*KB can be subbed.