4-MINUTES IS 4-EVER

Tuesday, September 3rd, 2019

Happy Birthday !

Work Out of the Day

METCON

  1. 5 x 4 min. AMRAPS
    30/20 cal row
    20 x squat jumps to plate
    ME 10m shuttles
    -rest 4/ after ea. rd.-
  2. Finisher:
    60 x kip HSPU
    Ev. break= 12 x WB 20/14

RX+

Gymnastic Conditioning
5 Rounds, NFT
300 Meter Row + 50% Unbroken Ring MsUp

Masters:
30 Cal Bike
21x C2B Pullup
30 Cal Bike

Conditioning
On the 5:00 x 5 Rds:
400 M Run
12/9/6Cal Bike
15/9T2B

Recovery Bike
5 Rounds:
1 Min Light
1 Min Moderate
1 Min Moderate/Fast

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

THE NEXT BRING A FRIEND WOD IS SATURDAY, SEPTEMBER 14th

Saturday, September 7th
CHANGE OF HOURS! 

7:00am Open Gym
8:00am Coach Nic’s Team WOD

9:00am – 5:00pm USA Weightlifting Level 1 course (box closed)

Sunday, September 8th
9:00am – 2:00pm USA Weightlifting Level 1 course (box closed)

Saturday, September 14th
8:00am Open Gym & Yoga
9:00am Coach Jaida’s Bring-a-Friend  WOD

Saturday, September 21st
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:30am Special Yoga Fundraiser Class
$10.00 Rebels/$15.00 Visitors
BYOB…Mimosas or beer and Yoga! In honor of National Yoga Month

Saturday, September 28th
8:00am Open Gym & Yoga
9:00am Coach Sam/Ed’s Team WOD
4pm – 6:30pm i99 Gymnastics Level 1 – Foundations Course.
$80/athlete 2.5 hours of instruction
Heavy Mobility (required for gymnastics), Intro to Handstands, Bar kipping (T2B, Kipping Pull-ups) Intro to ring Muscle-up.

Sunday, September 29th
9am-12pm i99 Gymnastics Level 2 – Competitors Course.
$145/athlete 3 hours of Instruction
Mobility, Handstand walking + intro to HSPU, Kipping PU + BMU, Ring Muscle-ups

1pm-4pm i99 Gymnastics Level 3 – Elite Course
     $165/Athlete 4 hours of instruction
Shoulder Mobility, Handstand walking obstacles+ Pirouettes, HSPU complexes, Butterfly Pullup, Linking BMU and RMU.
Should be able to do 5 strict Dips, 5 Strict Pull-ups, 5 strict HSPU.