WEDNESDAY 062216

AaronCrossFit

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WEDNESDAY 062216
CLASS UPDATES!
Give your kids an epic summer! We offer CrossFit Kids, Monday-Thursday at 4:30pm. This class is taught by Coach Rachael and we teach the children the basics of CrossFit: bodyweight understanding, how to jump, lunge, squat, push, pull, etc. During the summer we are going to ALSO offer a 9am option on the above mentioned days (Monday-Thursday) for these weeks:
– This week (week of June 20)
– Week of June 27
– Week of July 11
– Week of July 18
You can purchase a monthly membership for your kids OR pay per class.
Specialty Class Updates: Saturday Mobility class is currently on hold until further notice, sorry for inconvenience! Don’t forget that the following classes are included in your monthly membership fees!
Metcon: Mondays & Wednesdays – 6pm, Tuesdays & Thursdays – 10:30am
Scaps & Abs: Tuesday & Thursday – 6pm
Endurance: Wednesday – 6am

SWOD
Shoulder Press (4×18 @45%)

WOD
FIT: Metcon (Time)
3 rounds:
– 400m run
– 21 pushups
– 14 pullups/ring rows
– 7 deadlift
Rx: Metcon (Time)
3 rounds:
– 400m run
– 21 pushups/HSPU
– 14 pullups
– 7 deadlift (225/133)
SE: Metcon (Time)
3 rounds:
– 400m run
– 21 HSPU
– 14 C2B pullups
– 7 deadlift (315/225)