FRIDAY

It’s official! The kids are out of school, the weather is incredible and … it’s bathing suit season. Do not let anything get in your way of training!! Keep the intensity going people!! I know how hard it can be for you to fall off of your training regime this time of year, but stay focused!!

HOLIDAY HOURS:

Saturday: 8 and 9 am. No open gym or Weightlifting class

Sunday: 9 am

Monday: Closed

TUESDAY: Regular hours. The 5:30 am class is open gym.

STRENGTH:

Back squats

10 x 2 speed sets @ app 70% of 1 RM. Rest :30 sec between intervals

CrossFit WOD:

EMOM x 12:

Odd min: 5 hspu, 15 air squats

Even min: 15 box jumps 24″/20″

EXTRA CREDIT:

5 RFT:

5 T2B

3 CtB

1 bar mu

Check out this video on some helpful tips to achieve the bar muscle up …