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8/1/19


July Committed Club - Way to go guys!

Jeff Welch- 14

Christopher Michael Bard- 13

Hawthorne Brandi- 13

Zbigniew Lipski-13

Janessa Gerhart- 12

Crossfit:

Warm up: Bird Dogs- 2x10, Good mornings- 3x6 (65/45#), Paused Glute Bridges- 3x3 (10 sec hold)

Deadlift- 3 @ 70%, 3 @ 80%, 3+ @ 90%, 2x10 @ 55%

Bent Over Barbell Rows - 3x15

Single Leg Deadlifts- 3x10 each leg (35/25#)

Crossfit Light:

Sled Push- 4x20m

Farmer’s walk- 3x100m

Metcon:

9 min AMRAP

9 Wall Balls (14/10#)

9 Jumping Pull ups


WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna