Monday Feels

Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, that means we need new goals on the goal board!
Bring a Friend Day is this Thursday! All classes are free!
Gymnastics Class is this Wednesday at 7 pm!

Happy belated Mother’s Day to all of you wonderful CrossFit Momma’s out there. We don’t know where we’d be without you, and we are grateful to have you guys in our lives! And you guys are an awesome example to your kids! Hope you had a wonderful day on Sunday and got spoiled!

We showed the Part 1 of this series a few weeks ago. This part is another way to do a test on yourself and see if you have any problem areas in the hip. The squat is a bit more complex than people think and there are many working parts. One wrong part and it can mess up the entire movement.

Take a watch and learn a little something new, and try this out on yourself and see if you pass the test!

We are back to our progression for the back squat. This time we will be adding weight from 4 weeks ago. Finding your numbers will be the same, just add 10# (total) to the weights from 4 weeks ago and then get after it!

MONDAY 5.13.19

A. Back Squat
5 reps @ 65% +10#
5 reps @ 75% +10#
5 reps @ 85% +10#
*Use 90% of 1 RM for percentages

B. “Fire Breath”
5 Burpee Over Bar
5 Thrusters 95/65
5 C2b