Monday

Hope you all had a great weekend.  Just a reminder that we will have only one workout on Tuesday for the 4th of July. 9am hero workout! Come get your sweat on before the parties!

I want to congratulate all our Lifters that competed at The Praleum over the weekend. As a team we took home 4 medals, 2 lifters went 6 for 6, 3 went 5 for 6, and 2 qualified for the American Open Regional Meet on July 28th, 29th, 30th. As their coach I couldn't be more proud of everyone. This weekend was a dream come true!. Thank you to everyone who came and supported us this weekend   

Beachside Barbell Club will start the next session on July 16th. I will post the link below of your interested. 

 https://crossfitatlantic.sites.zenplanner.com/sign-up-now.cfm

Coach Louis

Strength:

Emom 10

2 power cleans (heavy)

 

Strength: Back squat wave

3 sets: 5@75 3@85 1@88 %

 

Core: 100 hollow rocks

 

Optional Conditioning: 4 rounds

400m run

20 walking lunge steps

Louis Papas