We need more awesome!!
I know you are all awesome and you have awesome friends that you’ve tried to get to come suffer…I mean challenge themselves with you with this CrossFit thing!
I also know the REAL challenge is just getting them in the door. Trying it out for a free class is ALWAYS an option! Just let a trainer know that you plan to do so, so that it is not a surprise.
But for those HARD cases, the one who as repeatedly blown you off, had an excuse….
We have an answer, but this will most likely be a one-time deal only.
WE WILL HAVE A GROUPON OFFERING JULY 14th. The deal will be a 10 class punch card for $89 (or a 5 class punch for $49). So start spreading the news…no more excuses for your family and friends in the area to not come and experience CF with you!!
AMRAP in 15 mins
25 KB Swings (1.5/1 pd)
BW & KB
15min Trainer led mobility to flexors
1 set Tabata Situps
1set consecutive Tabata for each of the following:
Take 15 mins to establish today’s 3RM
then do 3 reps at 95% of today’s 3RM
then do 3 reps at 90% of today’s 3RM
3×3 @ 105% of today’s SN
then do 3 reps at 95%
then do 3 reps at 90%
*NOTE NO RDL TODAY*
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets
GYMNASTY: Progression work to build your Manna, Front Lever, Hollow Back Press, Handstand…
BTW, this is a Hollow Back Press…