Please be careful on your way into class tomorrow am. Running with Ed is going on and there could be some people out on the roads on your way in.
Many of you have asked about utilized “macros” for a nutrition plan and some of you have started experimenting with it. We figured it would be helpful to give you all some guidance with it and have some fun with one another as well as some accountability. We will be working on getting somethings set up for you to jump in and try it in the coming weeks if you would like. We will also be having a traveling Dexa scan come to the gym the end of June to help you measure your results.
Some people jumping in on one of the Spark workouts!
75 hip extensions or banded good morning
60 hip extensions or banded good morning
45 hip extensions or banded good morning
Comments: Have you enjoyed the option of jumping in on a Spark class?
Vicky setting a 20 lb PR yesterday!!
BRING A FRIEND TO CLASS FOR FREE!!!
Run 400 meters
15 Box Jump (24/20)
3 Power Clean (heavy, athlete chooses the weight)
Comments: Do your friends get sick of you asking them to come to CrossFit? Tomorrow is your chance to get them in the door!
Another huge thank you to all of our volunteers that helped out at the Mountain Meltdown last weekend. You guys toughed it out through all kinds of nasty weather!
AMRAP 20 min
2 Rope Climb (15′)
20 One Legged Squats
40 Double Unders
Comments: Pistols, love em’ or hate em’ and why?
Boomer running the Mountain Meltdown! Thanks to Siri for all the great pics from the other weekend.
Behind the Neck Jerk
Comments: Are you enjoying the month of programming from .com?