THURSDAY

The Flex on the Beach competition is coming up again this September. I have asked those interested in competing to put your name on the PR white board. It’s time to start forming coed teams of 4 with two men and two women. Start communicating with those signed up on the board and start forming your team. Assign a team captain who will register the other three teammates with a t shirt size and have a team name. If you don’t feel like you can commit to this competition, please take your name off the board so those that are committed to this can start the registration process. There is an early bird fee of $249 that ends Friday then the price goes up to 350$ for another month then goes up to 399$.  I will not be forming these teams. It’s up to you. If you would like to participate, it’s not too late. Put your name on the board.The link for more information is HERE.

No strength today.

CrossFit WOD:

4 rds:

15 t2b

10 burpees

15 box jumps 24″/20″ RX+ 30″/24″

30 double unders

Rest 5 min:

4 rds:

10 kbs 53#/35#  Rx+ 70#/44#

15 wall balls 20#, 10’/14#, 9″ RX+ 20#/14# 10′ target

15 push ups RX+ ring push ups

Row 200 meters

*** You will have two separate scores

Extra credit:

3 rds:

15 leg lifts

15 scissor kicks

15 russian twists w med ball