September 1, 2017

Chipper!
100 meter Sled Pull (135/95)
90 Air Squat
80 Abmat Sit Ups
70 Wallball (20/14)
60 Calorie Assault Bike
50 Pull Ups
40 Box Jump
30 DB Thruster (35’s/25’s)
20 Ring Dip
10 Slam Ball (50/40)

Box News:
– New month, new goals! You know the drill. What do you want to accomplish in September?? Get it on the back board!

– We are having a mock lifting meet this Saturday at 9am! It will be structured like a regular lifting meet where you’ll perform the Snatch and the Clean and Jerk and you’ll get 3 attempts at each. Designing your own lifting uniform/singlet is highly encouraged as it will almost guarantee a PR in both lifts. AND – there will be a prize for the best singlet, so get creative!!

– End of Summer! I can’t believe the end of summer is here! At noon on Saturday we’re going to head to the Millville splash pad/park. We’ll have lunch there and play some games (volleyball, spikeball) and the kids can play at the splash pad! Those of you that are staying in town for the weekend, come join us! See you there!

– Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from 7:15 – 8:15pm. This course is a great way to learn the movements and get comfortable in the class setting. We are taking a max of 10 members for this course, so get signed up right away to secure your spot. The class will start Monday September 11th and will run for 3 weeks, ending on September 28th. The cost is $40 OR if you sign up with a friend you’ll both get a $5 discount and it’ll only be $35 each for the course. Contact Cerissa at 435-720-3900 (text or call) or by email at cerissa@cfantietam.com.