• Reminder barbell club is Monday 4 PM
  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
  • CROSSFIT UNKNOWN HERO FUNDRAISER! You’ve probably heard about what we’re going to be doing at the fair. If not all the info is in the link. Grab some buddy’s and sign up! We’re capping it at 11 teams per workout so make sure you pick which ones you want to hit! FUNDRAISER EVENT

Need help with your 30 day goal? We’re already a bit through the month. Maybe the video can help you out below??

Today we get to play around with some bench pressing. Normally it would be just strength, but today we’re mixing it up and making it into an EMOM. Be smart about the weight you choose to hit for this. It may blow up in your face! And since bench press is now functional (thanks Regionals!), you might be seeing them come up in some more workouts from time to time! The video below might be able to help you with some tips if you struggle with this movement!

MONDAY 7/9/18

A. 12 EMOM:
1) 5 Bench Press
2) 5-10 Strict Pullup

B. “Flames”
10 T2b
30 Dubs
10 KBS 70/53
30 Dubs