26MAY2015

26MAY2015

ANNOUNCEMENT:

CrossFit Kids today, this is the last week for the May NO CrossFit Kids sign up fee. Also note that Thursday (May 28, 2015) there will be not CrossFit Kids class. Coach Sam will be competing at the Reebok CrossFit Games West Regional. 

The Beach Body Challenge is just around the corner, make sure you sign up for your time slot to get in the dunk tank. There is a great deal so tell your friends this 8 week challenge includes the following: 

June 3rd starts our Beach Body Challenge with the dunk tank. The challenge will include: two dunks to determine lean body mass and body fat percentage, one to start the challenge and one at the end, measurements, before and after pictures, food discussion and new this year a posture analysis from Dr. Cameron Bigge! Two options:

1. Already a member of CFA = $100.

2. Non CFA members = $299. This includes everything in the challenge AND two months 3x/week membership, June and July, plus a FREE CrossFit 101 intro class that starts June 2nd

STRENGTH:

3 Rnds

20 Sit-Ups

1:00 Hollow Plank Hold (Hands out in font and together)

WOD:

Complete as many reps as possible in 8 minutes of:
115/85 shoulder presses (75% of max)
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
205/155 hang power cleans (75% of max)
Each time you break, perform 30 squats

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Hi Kirsten,Stop by the gym at any of the scheduled class times and we can aneswr any questions you have. We are always here at those times. Thanks and hope to see you soon.- Kurt

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