WEDNESDAY

ANNOUNCEMENTS:

By September I will be switching everyone over to ACH membership processing. It’s super easy to do this in your TRIIB app in the billing area, or I can take care of it for you. No more credit card processing. The money saved in credit card processing fees will go right back into the gym. I would appreciate everyone’s cooperation on this and thank you in advance. I will keep you posted when this will be taking place.

Also, I am implementing a 30 day membership cancellation that is in affect as of today. No exceptions. If you have to cancel or suspend It will have to be within 30 days of when your membership is to process. If you need to cancel or suspend your membership due to a medical reason, you will need to bring in a doctor’s note. 

Lastly, I am putting together a new class called SWEAT. This will be a 40 minute cardio and core intensive workout that won’t require prior CrossFit experience. This is not a bootcamp class. The workouts will include dumbbells, kettebells, cardio interval training and bodyweight movements.  This is still in the works and will be open to newbies that have never done CrossFit before and will be able to join without any experience. You’ve already done some of these workouts. I will keep you posted. If you have any friends that are “afraid” to do CrossFit, this may be for them. 

STRENGTH:

EMOM x 10

2 back squats

Progression

METCON:

OPEN & PERFORMANCE
“Catch Fire” 
3 Rounds:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge (one lap around the rig)