Monday, July 03, 2017

2017-07-04 Holiday WOD tomorrow!

Hey guys, tomorrow we will be hosting another Holiday WOD! There will only be ONE big class at 8:30am for the whole day, all other classes will be canceled. There will also be no Open Gym time during the Holiday WOD, however, there may be a few coaches sticking around after the Holiday WOD if you wanted to work on the extra accessory work then.

No prior experience is necessary and our Holiday WODs are always open to the general public! So feel free to bring your family/friends, or anybody you think might want to burn a few calories before heading to that 4th of July barbecue everyone has with their families! Remember, the workouts are ALWAYS scalable, so if you can't lift the prescribed weight or do pull ups, we can definitely find you a weight and a substitution that you can do (but will still be challenging), so everyone can get a good workout tomorrow! We will be running the workout in multiple heats, so if you've got a Kids Club reservation for tomorrow, make sure you're set up to go in the first heat!

Also, our Heroes shirt sale will be coming to a close in ONE WEEK! We will not be offering this design anymore after that. So if you wanted to get a cool Heroes shirt, with all the Hero WODs on it, please order one from our online store (http://www.sigmacrossfit.com/p/store.html) now! We also added a new color for the T-shirts! Military green is now available for both the men's and women's T-shirts, in addition to the black and desert tan that we currently have. This will be the last run of printing and we will NOT be printing extra shirts. So if you were thinking about getting one, please place your order soon!


Batman Cycle Week 1

In Honor of "Bell"
3 RFT of
...21 Deadlifts (185/125#)
...15 Pull Ups
...9 Front Squats (185/125#)
Post time.


COMPETITORS

In Honor of "Bell"
3 RFT of
...21 Deadlifts (185/125#)
...15 Pull Ups
...9 Front Squats (185/125#)
Post time.


For load:
...1RM Pause Jerk
...3x1 Jerk (same weight)
Post heaviest load.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
Rest 30 seconds between attempts. Post max distance and max time.

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