Check out the schedule below for the 4th of July weekend. Please read everything below carefully and let us know if you have any questions.
Childcare hours will not be affected by these schedule changes.
Thursday, July 4th
There will only be regular WODs at the times listed below. If you have a BaseCamp scheduled for outside of these times, your class and coach will come together to find a different time to meet.
The gym will be closed outside of these times.
Dwight and a group of members will be participating in the “4k on the 4th” race event at 6pm. Join in the fun and test your fitness!
Friday, July 5th
Normal schedule starting with the first class at 8:30am
Saturday, July 6th
Normal schedule; Teens, Endurance & Track are cancelled
Sunday, July 7th
Normal schedule resumes fully
This week will be a fun mixture of some mono-structural sprints, weightlifting technique, and a classic CrossFit benchmark to finish things off.
And just as a heads up, here’s the plan for the July 4th weekend schedule.
Monday: Focus Workout
Starting off the week with a “Brick Workout”!! For those triathletes out there, you know what this means. Bike + run intervals for the win!
Today’s workout will focus on intervals that push your pain threshold and build your VO2 Max. Goal for this workout will be to go as fast as possible (AFAP) for about 90sec and then have 4:30 to rest. This is all about you learning how to push that heart rate up above 90% and getting it to come back down to earth by the time you hit the next interval.
We will be hitting up our favorite butt builder along with a Fran-style MetCon to end the day.
Today we get to focus on a little weightlifting technique, with a threshold burner of a workout to finish it off.
Running sprints and bar muscle-ups! Expect a good amount of time to work on the progressions and variations of the bar muscle-up today. If you’ve been close to getting one, come in today to get your first!
Deadlift 1.5 BW
Bench Press BW
Clean .75 BW
Partner Saturday with running, rope climbs, and kettlebell swings
“Jerry” re-test day! You’re welcome.
Join us at Centennial Middle School track for some super fun field day workouts on Saturday, and then a group hike on Sunday! Saturday Classes will be at 8:30am and 9:30am. The gym will be closed this whole weekend, so try something new at the track! Sunday We will be doing a group hike up […]
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