A few announcements:
1 – This Friday (May 23rd), JBN will be here during the 6pm class. They will be giving out samples of their pre and post-WOD supplements. If you normally come at a different time, change it up just this once and check out what they have!!!!!
This is a BFD guys… get your butts out here for it! Proper supplements yield better results and better recovery! Gotta heal up for ‘Murph’ on Monday! #priorities
2 – Starting June 2nd we are adding a class to the schedule!!! Open gym at CFB will be Monday – Thursdays from 7-8pm. Open gym is for people who are familiar with CrossFit and have taken the BIT classes and are currently in our regular CrossFit classes.
What can you do during open gym? Whatever you want… BUT remember you will NOT be coached like you are coached during the regular classes. If you do NOT know how to do the movements, I suggest you do NOT come to open gym thinking that you are going to get coached. Yes, there will be coaches there, but they might be WOD-ing too. You can absolutely ask questions, but remember it is NOT a regular class.
Any questions about this, ask a coach.
If you clicked on the wrong link, looks like you’re the lucky one that gets to buy me that!
I REALLY appreciate your generosity. 🙂
10 slow walking lunges
10 hollow rocks on the pull-up bar
Deep squat hold for 1:00 pushing the knees out
30 sec hold
1 min rest
45 sec hold
1 min rest
60 sec hold
20 min. AMRAP
15 Air Squats