Get out and enjoy the holiday. There is a 3k/5k/10k fun run/walk at 9 am at the Community center. At noon there is the parade from Regis street to First to Washington to Gardener and back to Regis. The fireworks will go off at 9:30 ish. Enjoy your barbecues and time with family and friends. We will see you back at the gym on Monday.
The Deadlift Competition is next Saturday July 12 starting at 8 am. There will be a breakfast potluck too, I will bring ham and eggs. There will be a weigh in for the competition since your score is based on how much you lift compared to your body weight. You have as much time as needed to warm up then you have 3 official attempts at finding your 1 rep max. If you can’t make it Saturday you can do the test earlier this week.
Here is the next section from the CrossFit 5×5 Handbook.
OPTIONAL EQUIPMENT FOR THE GYM- items you can purchase for yourself
Jump rope, Wrist bands, Gloves, Weightlifting belt, Barbell pad, Smartwatch/Fitbit, Lifting shoes, Running shoes, Knee sleeves, Compressions shorts or shoes, Headbands, Winter gloves(cotton)
GYM RULE (from 2013
Work Hard
Use Good Form
Make Smart Decisions
Eat Well
Rest Well
Have Fun
Help Others
Be the Fox/Rabbit- Push Yourself
Be Mobile and Agile
Train For Life
SCHEDULE NEXT WEEK- MON-FRI 5AM, 6AM, 4:30 PM 5:30 PM DEADLIFT CHALLENGE SATURDAY 8 AM
WORKOUTS THIS WEEK- pullups/pushups/squats, wallball/KB swing/situps, situp/pullup/run, rope/mtn climber/lunges/squats/burpees, box jump/cleans, DEADLIFT
SEE YOU AT THE GYM
3,2,1 GO!
DEAN