WOD for Friday July 31st:

REMINDER

SATURDAY AUGUST 1ST

Open Gym 6:30-7:30

8am Class at the WATERFRONT

Bring a friend and join us for a fresh air workout!

MUSCLE UP SEMINAR
Aug 2nd
10am-noon

This seminar will teach the finer points of the muscle-up and will provide the attendees with a number of drills and techniques to master the muscle-up.  Those who already have muscle-ups will improve efficiency through the movement, with a goal of more consecutive reps to improve workouts that include this high skill/technique movement.

Attendees who do not have muscle-ups can hope to get that coveted FIRST muscle-up!!

Requirements: 5 Strict pullups (consecutive) + 5 Strict Dips (consecutive)
No Kipping, No exceptions

Coached by:
Geoff Turke (Head Coach CFFP)

Jack Barry (Red Line sponsored athlete, 37th place in the 2015 CrossFit Games Open, Northeast)

Click Here to Register

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
20 Alternating DB Curls
10 Pike Push Ups
4 Sets
8-10 Straight Bar Curls
:30 Nose to Wall HS Hold
WOD:
Fitness
Performance
2 Rounds
2:00 On / 2:00 Off
Russian Swings
Row or Air Bike
Push Ups
Sit ups
2 Rounds
2:00 On / 2:00 Off
Rope Climbs
Air Bike
Push Ups
Sit ups

 

Thought for the Day:

“Happiness comes of the capacity to feel deeply, to enjoy simply, to think freely, to risk life, to be needed.”
– Storm Jameson

 

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