29 July 2019

MONDAY 190729

Every Seven Minutes for 21:00 (3 Rounds)

Dumbbell Thruster, 10 Repetitions (up to 35lb. / 25lb. Dumbbell or Kettlebell)
Burpee, 10 Repetitions
Dumbell Thruster, 8 Repetitions 
Burpee, 8 Repetitions 
400 Meter Run 

Note: Each round will be individually timed. The goal is to remain within 30 seconds of your first round split time. 

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Strong is a choice! 


Nutrition Challenge!

Have you signed up for the FREE nutrition challenge yet? This challenge will run throughout the entire month of August. Your goal (should you choose to accept it!) is to eat Zone quantity meals for 30 days. Participants will receive a free Kindle edition of Coach’s new book VICTORY to help determine the correct daily food allotment, in addition to sample meals plans, and a food choice guide. We’ve got some prizes for the winners of the challenge! More information to follow on Band and our Facebook group. For any questions or to enroll please check with Margaret. 


Week At A Glance

Please note Yoga and Krav Maga Bag Class that usually meets on Tuesday will meet on Wednesday this week. 

Tuesday: 10:30AM – 11:30AM CrossFit Masters Class


  • Bag Class & Krav Maga (5:30PM – 6:15PM
  • Kokoro Yoga (6:30PM – 7:15PM)


  • Masters Class (10:30AM – 11:30AM)
  • Krav Maga (5:30PM – 6:15PM) 

FRIDAY: CrossFit Olympic Lifting Class (8AM – 9AM) 

SATURDAY: Free Community Workout 



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