I HOPE EVERYONE HAD A SAFE HOLIDAY WEEKEND AND ENJOYED THEMSELVES THOROUGHLY! NOW THAT SUMMER HAS JUST ABOUT PASSED, IT'S TIME TO GET BACK INTO A ROUTINE AND GET FOCUSED ON OUR TRAINING. IF YOU'RE INTERESTED IN ENTERING A COMPETITION OR 2 AND TESTING YOUR ABILITIES AS AN ATHLETE THIS FALL, LET ME KNOW. WE'VE GOT A GREAT ROSTER OF EVENTS COMING UP!
MY GOOD FRIEND CHRIS JONES WILL BE IN HOUSE FROM 8-2P TODAY LADIES AND GENTS. CHRIS IS STRARTED CROSSFITTING SEVERAL YEARS AGO AND ACHIEVED HIS LEVEL 1 CERT IN MILFORD. HE IS ONE OF THE NICEST KIDS YOU'LL EVER MEET AND HAS A REAL FIRE FOR DETAIL. IN LIGHT OF GRADY'S DEPARTURE, CHRIS WILL BE HELPING ME OUT SEVERAL TIMES A WEEK UNTIL HE GRADUATES FROM ECSU THIS WINTER. JON ARROYAVE WILL BE RELIEVING HIM FROM 2-4P UNTIL I GET OFF SHIFT AT THE FIREHOUSE.
***SCHEDULE CHANGE: 2-4P WILL BE OPEN GYM TODAY!!!
IF YOU AREN'T ALREADY IN THE PROCESS, PLEASE GET YOUR REGISTRATION FORMS INTO ME FOR THE SECT COMPETITION... THANKS GUYS!
WORKOUT OF THE DAY:
STRENGTH:
WEIGHTED PULLUP:
3-3-3-3-3
*IF YOU CAN'T DO A PULLUP YET, FIND THE BAND WITH THE LEAST RESISTANCE IN WHICH YOU CAN'T HIT 3. DON'T FORGET TO UTILIZE THAT KIP!
THEN...
5 ROUNDS OF:
10 TIRE FLIPS
*EACH TIME YOU FLIP THE TIRE, PICK UP A SANDBAG FROM GROUND TO OVERHEAD AND THROW IT IN THE MIDDLE OF THE TIRE.
**BE SURE TO TEST YOUR ABILITY WITH THE TIRE IN ADVANCE. WHEN IN DOUBT, TAKE IT EASY AND GO FOR A FASTER METCON.
***REST 1 MIN BETWEEN ROUNDS, POST YOUR FASTEST ROUND TO THE WHITE BOARD.
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