CFSE Decals, $3. Pick yours up today!
- Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
- Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
- Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends this Thursday, 8/20. Email: emmy@crossfitspeakeasy.com with your quantity and size.
- Barbell Club will be starting a NEW cycle 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!
Today’s Workout
Strength
- 5×5 Backsquat @90% of 5RM from 8/11
Conditioning
- 7 Rounds For Time:
- 7 Thrusters (RX= 95/65#) (CRX= 115/75#)
- 7 Pull ups (CRX= Chest to Bar)
- 7 Burpees
*If you are CRX’ing this workout, do not CRX because you want “CRX” next to your name on the whiteboard. This workout is meant to be completed unbroken. This workout should be completed in 9 minutes or less*
