July 4th Holiday hours:
We are planning on all morning sessions as usual, 6:30, 9:30 and Noon with “Open Gym” in between and we will be closed from 1pm on. There will be no evening classes (4:30, 5:30) and no Ski Team Dryland Session on July 4th.
Also a reminder:
Coach Heidi is now offering an Open Gym or CrossFit class at 5:30am on Tuesdays and Thursdays so if you want to get an early start please support these early opportunities!
Chipper, complete the following for time:
Row 500 meters
20 GHD Sit-ups
20 Kettlebell Swings 2p/1.5p
Run 400 meters
10 Muscle-ups (or 30 pull-ups & 30 Dips)
10 Handstand Push-ups
20 Box Jumps 30″/24″
Score time to complete.
Include in your warm-up some double-unders and muscle-up skills practice. Your coach will guide you through the specifics.