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
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