Saturday

hold up.....

WOD

12 min to establish a 1RM Weighted Pull Up

*if you don't have a pull up yet, don't worry we have something for you!

"Miracle Mile"

For time:

400m Run

25 KB swings 24/16kg

Farmer Carry 200m 45/35# plates

Waiter Walk 200m 35/25#

25 Box Jumps 24/20

100m sprint

100m walking lunges

100m sprint

100m walking lunges

5 burpees

Run 400m 20/14 med ball

Todays WOD will be the baseline for our "Look Better, Feel Better, Get Fit as F*$%" Challenge!

10am we will have a seminar to go over what is expected for the challenge, we will be following the guidelines from Whole30. http://whole9life.com/

Please bring a notebook :) 

I will open up the gym at 830am tomorrow for measurements. 

If you need to make up the baseline WOD, you can do so on Sunday during open gym time or on Monday during open gym if you have talked to me about that already!

Challenge starts Monday July 9th and ends on Saturday Aug 4th. 

This will be the hardest nutrition challenge we have done.....please sign up ONLY if you can commit!!!!

20$ buy in!

SUNDAY: MOBILITY WOD 11am

Other News: 

Unrivaled KIDS

http://unrivaledkids.blogspot.com/

Ages 4-6 

Schedule:Tuesdays/Fridays 10amJuly 17th,20th,24th,27th,31st

August 7th,10th, 24th 

Class time: 45minutes Cost: 8 classes for 65$

Form of payment: Card Only*Priority for those that will be attending BOTH days.

Limit 10

Ages 7-11Schedule:
Saturdays 10am
July 28th
August 4th,11th,25th

Class time: 45minutes
Cost: 4 classes for 40$
Form of payment: Card Only
Limit 10

WE WILL BE CLOSED JULY 21-22nd due to the Garage Games at Mt Trashmore, come out and support your CFU family!