For time:

40 Hang Power Snatch @ 75/55
20 Supine Ring Row
30 Hang Power Snatch
15 Supine Ring Row
20 Hang Power Snatch
10 Supine Ring Row

*** REMINDER ***

SATURDAY'S CLASS WILL MEET AT 9:30 AM ONLY. WE'RE HAVING A PARTY!!!

IT'S OUR 7TH ANNIVERSARY AND A CELEBRATION OF THE END OF THE 2017 CROSSFIT OPEN. AFTER THE WORKOUT WE'LL BE ENJOYING A BBQ AND POTLUCK. IF THERE'S ANY WAY YOU CAN MAKE IT OUT WE'D LOVE TO SEE YOU, AND IF YOU'D LIKE TO BRING A FRIEND (OR FRIENDS) THE MORE THE MERRIER! IF THEY PLAN ON WORKING OUT PLEASE BE SURE TO HAVE THEM FILL OUT OUR WAIVER AHEAD OF TIME. YOU CAN FIND THE LINK ON THE BOTTOM RIGHT OF OUR WEBSITE. 

From Calvin

How did your Open Experience go?

I know there are so many emotions and thoughts that go into out annual hoopla that sometimes it can be hard to take a step back and look at not just how we did but how it went. If you were like me, there were definitely things I wish I had done better. Things I thought I was better at and things I wasn't prepared for. As such, I'll be taking a very close look at what I doing this year to help fill in those gaps in my fitness and refine some things that could use more attention.

I also encourage you all to do the same. Things you may want to look at from last year would include but not be limited to:

  • How many times a week did I attend class? (Average and total would be good to know)
  • How hard was I working toward my fitness goals and did I do everything I could (for real) to make those goals happen?
  • What can I do differently this year to do better?

Well, there may be more than just one or two answers to consider for any of those questions.

Maybe food consumption, whether quality or volume, was an issue or is an issue. Too much, too little. Maybe too much junk or alcohol. Perhaps you found yourself in a position where you weren't adapted for a particular skill or movement. Or maybe you just need a better engine. All of these things can be problematic during your fitness journey but the good news is, you have options.

As some of you know, CF SAC offers more than just group training. We do full nutritional counseling, personalized individual programming and even 1 on 1 personal training to help in any aspect you may need. So many of our athletes have come to us looking for additional options to be better athletes. These ARE those options. We are absolutely dedicated to you and your goals. All you need to do is take that next step.

Let's team up and bring your fitness to a new level!