Mainsite Monday

Announcements

The remodel is almost done!!! We just need to do a lot of cleaning and we will get back to hitting it hard again. Everyone gets a free shirt for being awesome members and having patience with our project. Zach said it best today “we had to take a couple steps back to move forward.” We will strive to make this the best gym and community possible. Thanks!

CrossFit HardCharger – CrossFit

Warm-up

400m jog

High knees

Butt kicks

High kicks

Knees to chest

Ankles up

2 minutes pigeon stretch each side

2 minutes shoulder distraction

Arm circles

Hug yourselfs

10 inchworms with push ups

Warm up to whatever weight you are doing on bench press

Metcon (Time)

5 rounds for time of:

Row 500 meters

135/95 bench presses, 15 reps
If there are more than 5 per class we will need to set up heats

Extra Skill/Accessory Work

7 sets 5 strict pull ups / 7/15 ring rows

4 sets of 15 GHD sit ups

Practice a muscle up progression given by a coach