Bring a Friend : #BAF day all classes both locations

Bring a Friend : #BAF day all classes both locations

Bring a friend day is Saturday, as in tomorrow, or today, depending when you are reading this. This is a great day to bring a friend or family member who may or may not be interested in improving their fitness. You can just bring someone to join you for the day, or you can bring someone who is serious about possibly joining.

If you bring someone, or even just recommend someone, and they sign up thanks to your reference, you get huge bonuses! 25% off for your next charge, then $10 off for every person after that. Best thing is it resets every month, so you can get 25% off every month!

Our gym is only as good as our community. This community is only as good as the people who make it up, and every time you bring a friend who is added to it that means there’s just more fun to be had.

No need to sign up early. Just come in and get them signed in with their waiver and get ready to rock!

 

SATURDAY

CrossFit

Strength : High Bar Back Squat
5-5-5-5-5

 

WOD : 12m AMRAP
10 Walking Lunges (alt)
12 Broad Jumps 6/4’
1o Box jumps 24/20
12 Power Clean 95/65

S: 4/2′, 75/55
L1: 75/55

Rx+: 105/85 UB 12 PC, Jumping Lunges

 

Sweat

Core: 12m AMRAP
20/15 Cal AB
10 Barbell Rollouts
20/15 Cal Row
20 Hollow Rocks
Run 200m
30 Mountain Climbers

 

Conditioning: 20m Running CLok
4 Sumo DL High Pull w KB 53/35
6 Eye High KB Swing
8 KB Swing Overhead
rest 20s
4 Push-ups
6 Feet to Hand to Feet (Straight arm plank position)
8 Burpees
rest 40s
20 Swimming Superman
30 Air Squats
40 Double Unders/80 Singles
30 Situps
20 Single Leg High Jump Over Line (10/10)
rest 60s
25/20 Cal AB
rest 40s
REPEAT LIST FOR 20m

 

The Program

1. Strength and WOD

2. 3 Rounds
40/35 Cal AB
30 KB Swing 53/35
20 Lateral Step Up and Over Box holding KB @ Chest 53/35
– rest 3:00

If you have the time then put the time in. If you just don’t have the time then it’s understandable, but if you just aren’t making the time, START MAKING IT. This is the time of year you get better. This is the time of year where your place in the Open moves up 2000 places. Be ready for the fall, be ready for competitions, be ready for Competitor group, be ready to have fun with it all because you put the time in and got better.