Firstly, just wanted to post a little update on Juan. He was supposed to be back to work last week but caught a nasty flu while in Spain. He has been really under the weather and still needs a couple of days to recover. If all goes well he will be back this week. Send him your best.
A big thanks to everyone who showed up on Saturday to support Anna with her microgreens sales. It's great to see kids interested in health and business. It reminded me of a Crossfit-inspired lemonade stand
This is another reminder for those who have been with us for awhile and plan on sticking around longer. We have the option of 6 and 12-month prepaid memberships to save 10% off your monthly membership. If you are purchasing one of these, make sure you set your current membership to not renew and set the starting date of the new membership to match that date. All the options are listed at http://plans.bytown.fit
Monday
A)
Heel Elevated Front Squat
5 Sets x 8-10 Reps
Work to a 9 RPE
Elevate the heels with a 15# plate.
Use the first two sets of the 5 as a warm up to your working weight.
B) Burpees
5-10-15-20-15-10-5
In between sets:
10 Sandbag Squats
Time Cap: 15 Minutes
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday