June 23, 2018

Saturday morning fun with the Lipster!! Also don't forget out Progressive Perfection Program starts THIS SUNDAY at 11am with Coach Sarah Mc Rae! There are still a couple spots left if you haven't signed up yet! In order for you to get the most out of this progressive strength program, we are requiring participants to COMMIT to 6 weeks of Sunday classes. Coach Sara is a CrossFit Level-1 certified trainer and additionally has her CrossFit Scaling Certification, CrossFit Anatomy Certification, CrossFit Running Certification, and CrossFit Lesson Planning Certification. She is currently in the process of getting her NTP (Nutritional Therapy Practitioner) certification and her USAW (USA-Weightlifting) Level-1 Cert! Sarah is an awesome olympic weightlifter and has been oly-lifting for the past 6 years. Her favorite lift is without a doubt...THE SNATCH! We are proud and excited to have Sarah put together this program for us given her education, background, experience, and passion for lifting! Don't miss out!!


Saturday June 23, 2018


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.


Unloaded WOD (9am)



3 skills stations. 5 minutes of practice at each station:

1. Handstands (against wall, wall walks, free standing, walking)

2. Double Unders (*CHALENGE OF THE MONTH!!)

3. Ring work (support holds, dips, leg raises, muscle ups, etc)




3 RFT:

10 Jumping Goblet Squats 35/53

20 T2B

50 Singles

20 Goblet Lunges

10 Calories



CrossFit (10am)




7 sets of:

Halting Snatch Grip Deadlift

Hang Snatch

Overhead Squat

@65-70% 1RM




Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatches 75/115)


*If number of athletes is not multiples of 3, teams of 2 can perform 3 rounds of 20 reps of each movement. One athlete working at a time. Switch whenever you see fit.



Open Gym (11-12)


Make up any WODs or strength training that you missed this week, improve your score for our June Challenge of the month, or work on your GOATs!










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