SATURDAY

The Fight Gone Bad event is looking for things to raffle off!  For those of you who own business’s or know someone willing to donate for the raffle, your help would be much appreciated.  So far there are 9 CrossFit affiliates participating!  FBG6 is going to be great this year and we are looking forward to having a good time.  Let’s get those donations going!  Post to comments if you have an ideas!

Zulay’s working hard!

Workout of the Day

3 Rounds for Time:
-10 Squats
-10 Pull Ups

Then

3 Rounds for Time:
-10 Thrusters (45/35)
-10 Pull Ups

Then

3 Rounds for Time
-10 Thrusters (115/75)
-10 Pull Ups

FRIDAY

It’s come to our attention that some of you have not received your shirt from your member sign up.  If you are one of these people, we are about to order more shirts.  We will let you know when they are ready!!!

Matt Jackson does his push ups so fast, he’s a blur!

Workout of the Day
Back Squat 3-3-3

Then

“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

THURSDAY

With Fight Gone Bad right around the corner, it’s time to start getting donations.  When you register you will be given a profile.  This has everything you need to explain the cause!  Let’s raise as much money as possible.  Everyone sign up! 

Also, a few of you still need to review your packets.  Make sure you are eating balanced meals and avoiding late night snacks.  Meals should consist of fat, protein, and carbs.  Snacks should be mini meals.  DRINK LOTS OF WATER!

Warming up!

Workout of the Day
Press 3-3-3

Then

6 Rounds for Time:
-20 Double Unders
-10 Strict Pull Ups
-5 Burpees

WEDNESDAY

Aside from Fight Gone Bad, what are some other races you intend on doing?  Scott Hodgin will be running the Louisiana Marathon and wants some running buddies!  If 26 miles sounds a little steep, don’t worry.  They have shorter runs you can sign up for.  To find out more information on the race go to Claim Your Journey

Matt Thompson works on his karate before the W.O.D.

Workout of the Day
Front Squat 3-3-3

Then

5K Run (HYDRATE/H2O)

TUESDAY

YAY!  We made it half way!  Make sure you have your packets today and try to wear the same outfit you did for your first picture!

Weekend recap:  Saturday’s Yoga class at Yoga Bliss was a great success!  We had a large turnout and learned a lot thanks to Kim.  This is something we plan to continue so if you missed out this time, don’t worry!  We will be planning another class for August!

The Skin Collector…..Dun dun dunnnnnnnnn.

Workout of the Day
Bench Press 3-3-3

Then

5 Rounds for Time
-10 Slam Balls (30/20)
-10 Sit Ups with Slam Ball
-25m Walking Lunge w/ slam ball overhead

MONDAY

The next weigh in is just a day away!  Remember to bring your packet!  Oh yeah, QUIT CHEATING!!!!!!!

The members from Yoga Bliss did an amazing job this Saturday!  They really pushed themselves!

Workout of the Day
Push Press 3-3-3

Then

15 Min AMRAP

You will start with 1 of each:
-1 Pull Up
-1 Push Up
-1 Squat

then add 1 rep of each per round (1-2-3-4…and so on)

Get as many rounds as possible in 15 minutes.

SATURDAY

Don’t forget about Yoga and also if you have friends who want to try out our 11 o’clock class tomorrow, tell them to bring 5 dollars and to arrive a few minutes early to fill out their waiver!

What the Hell?

Workout of the Day
10, 9, 8….1
-Pull Ups
-Box Jumps
-Overhead Squats (45/35)
-Sit Ups
-Slam Balls