Happy 4th of July – Mon 7.04.16

 In W.O.D.

Reminder 4th of July Hours :

Today the gym is only open 5, 8, 9 and 10 AM classes only.  So get your workout in early! Happy Independence Day!

Strength: Back Squat 3-3-3-3-3

Add up to 5 lbs each set from last workout on 6.16.16

Conditioning: “Mary”

“Fitness” Level – Rx’d:

As Many Rounds as Possible in 20:00:
– 5 Handstand Push-Ups
– 10 Pistols (alternating legs)
– 15 Pull Ups

“Health” Level:

As Many Rounds as Possible in 20:00
– 5 Handstand Push Ups (or push up scaled version of choice)
– 10 Ring Rows
– 25 Air Squats

“Performance” Level:

As Many Rounds as Possible in 20:00:
– 5 Strict Handstand Push Ups
– 10 Pistols (alternating legs)
– 15 Strict Pull Ups

Wednesday, July 6th, The July Boot Camp sessions begin for 5, 6 and 9 AM classes!!

This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness.  This boot camp program is uniquely scaled to all individuals- you don’t need to be in shape to begin and any workout can be modified to meet individual fitness levels.

For more information, contact Erica at compounderica@gmail.com or register HERE
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