Bring a Friend Week begins tomorrow! 🙂 Sometimes an invitation is all it takes for a person to make a change. Do you have people in your life who have sporadically asked you, “Where do you work out? What do you do for exercise? Where is your gym located? Oh I’ve seen that place before!” People show interest by asking questions. Be the person who initiates a change in someone’s life — sometimes all you have to do is extend the invite. It feels GOOD to be a positive influence in other people’s lives. Bring them along for free this week, we can’t wait to meet your friends! Friends can register for their class(es) by clicking here. If you see any new faces in the gym this week, please walk over and say hello. 🙂 We all know how hard it can be to walk into a community of people for the first time.
Summer is winding down for some, while others are still on family vacations and weekend getaways. We have to take advantage of the beautiful weather while we can! While you’re away, help yourself continue to feel good by adding in movement — running, biking, walking, hiking and swimming are all great options! My family and I just got back from several days in Mackinac Island — I was able to get in some early morning runs while I was away. It was so nice to see parts of the island that I typically wouldn’t have if I hadn’t gone for those runs. It also helped start my days off on a positive note. It’s important to feel good, mentally and physically, no matter where you are in this world. 🙂 Remember, CrossFit is a lifestyle, a way of living — it crosses into all areas of your everyday choices. (The lifestyle is the best part.)
This week is the final week of our current strength cycle. Then, we’ll have a one-week deload between cycles, and our next strength cycle will begin on August 25th. Get ready to ride the wave!
Let’s look at this week …
Let’s kick off the week with four 5:00 AMRAPS where there’s no time to rest — just grit and grind. Tuesday’s workout is a high-skill chipper with barbell cycling and gymnastics. On Wednesday, it’s all about quads and hamstrings as athletes push through three tough sets of biking and lunging. Thursday calls for a push pace effort as athletes strive to maintain consistent times during this seven-round shoulder pump. Friday’s workout is pretty simple: Pace yourself early and pick up tempo as reps decrease. On Saturday, the partner workout has athletes working simultaneously at different stations, then switching when finished, all within 6 minutes for 5 sets.
Workouts of the week:
Monday – 1 RM front squat + max height box jump; Row/Box jump overs/Sit-ups
Tuesday – 1RM snatch; Run/BMUs/Snatch/C+J
Wednesday – Bike/lunges; Sandbag hold
Thursday – Push press/Burpees/DUs; Landmine accessory work
Friday – HSPU + HSW testing; TTB/Air squats
Saturday – Partner workout! (Row, devil’s press, run)
Sunday – Open Gym
