Thursday, August 1

SCHEDULE UPDATE: Starting Monday, August 5 we will have a 4:30 pm CrossFit class Monday through Friday. We want to give you the best possible experience and the best possible coaching and in order to do that we need to control class size. We're going to try the 4:30 class to alleviate some of the crowding at 5:30. If you have any questions please let us know. Also, you may notice a new piece of equipment in the gym tomorrow. It is a glute ham delveloper or GHD for short. This is a great device for developing midline strength and can be used for multiple exercises. However, if you are new to this device please be careful. If you've never used it before DO NOT get on there without consulting a coach. We will happily go over how to use it and let you try it. It is very easy to go overboard in the first use though so you need to be careful. You may not feel it during the workout, but you'll be using muscles in a way you never have before and you may not know you've done any damage until it's too late. Overworking your muscles can lead to Rhabdo (Rhabdomyolysis), which you can read about here. Trust me, you don't want it. By all means, give it a try, just ask a coach and slowly build up over time.

Workout for Thursday, August 1 EMOTM for 10 min 7 Push Press @ 50%

WOD In 6 Minutes: Run 800 m Max Overhead Squats (115/75)

Rest 3 Min 4x200m sprints