We are officially in Aug and we have a ton of great new programs rolling out at WildFire CrossFit.
Save these dates and get signed up:
Saturday August 10th 9am Class- BRING A PARENT DAY - We have our new LIV 55+ program starting Aug 19th so this is a chance to bring those people in your life in this age group who are looking to add life to their years, get stronger, increase balance, maintain bone density, and be a part of an amazing community to a class. This class will be adjusted to meet any fitness level where they are at.
Here's the link to register for Bring a Parent Day
Saturday Aug 10th 11:45am Nutrition Lecture on Supplements - Join Coach Sam and get info on supplements and how to optimize your health and nutrition.
Here's the link to register for the Nutrition Lecture
Our LIV 55+ program starts Aug 19th. It is Mondays and Wednesdays 11am-12pm for 6 weeks. For more information on this email tiffanyg@wildfirecrossfit and we will send you all the details.
Ready to get signed up? Here is the link to sign up for the LIV 55+ program
Our next 6 week Nutrition Journey start Aug 19th with Inbody body composition scans on Aug 17th. This is 6 weeks to focus on your nutrition at a new level with the support of a group and coaching.
Here is the link for the Nutrition Journey
We have a great week of programming coming at you! See you in class!
Monday
Strength: 1x [ 1 Clean Pull + 1 Hang Power Clean + 1 Thruster ], pick load
Every 1 min for 8 mins.
WOD: 3 rounds for time of:
9 Hang Power Cleans, 115/75 lbs
12 Thrusters, 115/75 lbs
15 Burpee Over Bars
Tuesday
WOD:
For time:
5 rounds of:
12 Alternating Box Step-ups, 24/20 in
6 Bar Muscle-ups
-- then --
Rest 2 mins
-- then --
5 rounds of:
12 Alternating Box Step-ups, 24/20 in
3 Wall Walks
Wednesday
Heavy Day: Deadlift 3-3-3-3-3-3
Thursday
WOD 1: 2 rounds for time of:
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Sit-ups
WOD 2:
In 10 mins, for max reps of:Run, 1600 m
max reps in remaining time Monostructural Cardio Calories
Friday
WOD:
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
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