July Fitness Challenge starts Tuesday July 1st

  – Lower body fat -Tighter abs -Leaner legs -Tighter butt – Increased strength -Improved flexibility

Make sure that you mark off  your squats on the bulletin board or you will be removed from the challenge

Day 30- 300 squats

Day 31- 320 squats

Suggested reads:     What Is Fitness? What is CrossFit?

 Goals: If you are not on the goal board please let me know so I can take your picture. I also need you to write down 3-4 measurable goals that you will obtain by the end of the year. Example getting in shape is not a goal, what is a goal is something that we can all measure 5k run, max box jump, double unders , a number of reps of any exercise is a goal!

Ragnar: We are still looking for one more runner for our Ragnar team!

Beyond The Whiteboard: If you are in regular class you should be logging your workouts on BTWB. If you are not on there please let me know, and I will assist you through the navigation process. You can also log in from our websites home page by clicking the icon.

Google Plus: We are asking our members to write a positive review about CF2S…this will help our gym with our google placements:) Go www.crossfit2serve.com and click on the Google Plus icon in the right corner…Thanks!  Click Here

 Wod

For time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Air Squats
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders