- Reminder barbell club is Saturday at 7 am. Cost is 20$!
- It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
- We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
It is finally Friday. We are use to hero workouts on a Friday, but since it is a “Deload” week, we will not be doing a Hero workout this Friday. Like we asked a few weeks ago, do you guys want to keep doing hero workouts? Let us know, tell a coach, and if you guys want to keep seeing them we’ll keep doing them. If you want to mix it up and maybe do some benchmark or “Girl” workouts on Friday’s we can do a cycle of those instead!
Today you will be seeing some movements that we’ve seen in the Regional format. Yes dumbbells will be involved, sadly sometimes you don’t need a barbell for it to hurt! But there will be somewhat of a new movement involved, I’d watch below and maybe see if you can find a good strategy that will work for the box!
1. “Coffee Cup”
30 DB squat clean 50/35 (DB in each hand)
20 DB box step overs 24/20
10 Muscle Up