Ez, Alyson, Justine

BOX BRIEF

  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!

Thank you to all of you who stayed and helped out, who came and supported, and who came and did some workouts! The CrossFit Community is truly amazing and it’s so awesome to see how many people are willing to help out! So thank you to everyone that did so! You guys are the best! We were able to raise some good money for the foundation! I hope everyone had a good time, and I guess we’ll see if we can get convinced to do it again next year ;). But just wanted to thank everyone once again. You guys are truly amazing and it’s always awesome to see people come together for a great cause so thank you!!

Below is last months PR’s. Great job to all of you that got one or more! Your hard work is paying off! Make sure you’re keeping track of these PR’s, if you’re not progressing then we need to take a look at some things, so this helps us know if we are or what we need to switch up so make sure you’re putting notes in your phone or something to help you guys remember!

You guys might be a little beat up from Friday/Saturday and I’m right there with ya. But this week will be a test week. Now I know what you’re thinking, this means horrible workouts over and over again. Well that won’t be true this week. This week we are more so doing a testing day every day of the week. It won’t be what you would normally see from us. You’ll see some gymnastic tests (holds and reps), a barbell test and a cyclical test (cardio/capacity). Rest as you need between these tests but the goal is to put up your best score possible. This will be happening from Mon, Tues, Wed, Fri so try to get in here and see where you stack up! This will be helpful down the road when we retest this stuff so it’ll be nice to see where you are and how we can improve!

MONDAY 8/6/18

A. “Test #1”
40 Minutes to complete test. Go in any order. Rest as needed between efforts:
Max Rep Unbroken T2b
40/30 Calorie Bike
Max Ring Support Hold
50 Shoulder to OH 135/95