We have some more lovely weather moving in on us Wednesday thru Friday.  100+ degrees estimated for those days.  I will have the gym open but with modified workouts to the level that you are able to exert yourselves.  Be sure to hydrate and bring extra water.  Let’s be smart about this, maybe just a warm up and some heavy lifting for that evening class.  Morning classes still get the full class schedule.

Jenn & George are hosting a CrossFit 5×5 potluck at their home in Lyons on Sunday August 22.  Sign up at the gym for what you will bring to the potluck. More details to follow, time and address, contact info etc.  They have access to the Santiam so maybe dip our feet in the water, too.

My schedule for the Bone Marrow Transplant starts to hit on Aug 16, 17, 18, with my stem cell harvest.  Heidi and Chelsea will cover for me then.  I will be staying in Portland starting Aug 25 through probably Sept 28.  During that time Heidi and Chelsea will be coaching 3 days a week, Mondays, Tuesdays and Thursdays at the regular times, 5 and 6 am, 4:30 and 5:30 pm.  Saturdays to be determined.  They have been very generous in doing this to help me out so respect their time and please understand if they have to cancel a day or class if schedules don’t mesh.  I know you will support them, you are all very generous in that way and I appreciate it.  I will still be in the loop to answer any questions with text, phone or Facebook.  I will begin to quarantine myself from large groups and will begin “masking up” this week.  I can’t afford to catch anything in the next couple weeks.  If you feel like you are coming down with something or have been exposed, please refrain from bringing it to the gym.  Everyone has been great about this already and we have had no issues with having anything passed on at the gym.

Home Workout postings on Facebook will be sporadic from here on.  The Daily WOD will be posted on CrossFit5x5.com at 5 pm each evening for the next day.  You can find the Home Workout and the Gym workout there after 5 pm.  No cherry picking to decide if you want to come in or not.

HOME WORKOUTS- POKER, situp/squat/lunge, RUN, RUN(again), situp/squat/pushup/lunge combo, Hollow rock/penguin/box step up triplet

GYM WORKOUT- Fight Gone Bad, POKER, run/rope/pushup trio, KAREN, ROW, Deadlifts and SLIPS(Scales, L-sits, Inversion, Planks, Stretch)

Schedule- Monday-Friday 5 am, 6am, 4:30 pm, 5:30 pm.  Saturday at 8 am, OPEN GYM/WOD.  100+ degree days- evenings modified, hydrate well.


See you at the gym!

3,2,1 GO!