Monday, 07-01-13

Schedule update:  

  • We will be closed on Thursday, July 4th - all other classes will be held this week as usual. (*hint* - Saturday's WOD may be extra challenging as well).

  • Save the date for a special "Combine" event that we will be hosting at Enclave on Saturday, July 27.  Our friends from CrossFit Roselle and CrossFit 1013 will be joining us for a partner WOD and a BBQ - an invitation will be going out in the next day or two on Facebook with more details so keep an eye out for it today/tomorrow.

 

 Starting this week, we'll be adding a competitor oriented "Rx+" option along with the regular "Rx" workout on some days.  This is totally optional and will either be a combination of heavier weight, more difficult movement, or additional items.  Some of you have expressed interest in competing, so we want to add a little bit more for those who are interested.  Please let one of the trainers know if you have any questions!!

 

 

"Never, never, never give up." - Winston Churchill

 

 

Strength/Skill:

20 Backsquats

- Add 5-10 lbs from last week if it felt challenging and you were able to get through all 20 unbroken.

-If the weight you used last week felt too light, go to 40-50% of your 1RM.

WOD:

3 Rounds for Max Reps of:

  • 1 minute Double Unders
  • 1 minute Pullups

    • Chin over Bar = Rx
    • Chest to Bar = Rx+

 

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