FRI01JUL2016

STEAK 101 at the LOCAL YOCAL

We have reserved a private Steak 101 Class at the Local Yocal in McKinney on September 10th at 5PM.  A few of us have done this class already and it’s a really good time. It’s about 3 hours long, you learn a lot about the meat industry, the quality of different meats, and how to choose and cook steaks. It’s BYOB and you eat quite a bit at the end. The info is linked here.

We have 40 spots available at $50/each. The sign-up sheet is on the counter in the gym, it’s cash only, and we need payment when you sign up to keep it organized.

4th of July Schedule

This Monday is the 4th of July. We will have a limited schedule:
830AM CrossFit Class
930AM Open Gym
1100AM CrossFit Class

WOD

Strength
Build-up with 2-3 light/medium sets, then
3 Sets of:
3 Bench Press (Heavy but not Max)
10 Bent Over Rows (Heavy but not Max)

Conditioning
AMRAP in 16 minutes:
15 Pullups | R+ C2B
100M Run
10 Push Press (95/65) | R+ HSPU
10 Front Squats (95/65) | R+ Alt Pistols
60 sec rest

Extra

Before
Accumulate 30 perfect hollow/arch kips on rings

Death by MU + Hollow position Ring Dip at top…
-(EMOM: 1+1, 2+2, etc.)

 

 

 

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