200630

Announcements

Attention Current Gym Members,
Starting 7/6/20 there will be changes to class schedules: The changes are due to very low numbers in the afternoon classes.
Monday: No Changes (Will test Noon class starting 7/6
Tuesday: Only one pm class offered at 5:45-6:30
Wednesday: Only one Pm class offered at 5:45-6:30 (Noon class offered)
Thursday: Only one pm class offered at 5:45-6:30
Friday: No changes for now (Noon class offered)
Saturday: Only one class at 8am

Class size will be adjusted to 8 participants as we are still not fully able to share materials or space.

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Muscle Snatch + OHS (5×3+2)

Complete 5 sets of 3 Muscle Snatch + 2 Overhead Squats
Do not drop the bar between reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(18):

45s Wt’d Wall Sit (25/15)

20 Deadlifts (185/125)

15 Box jumps (24/20)

10 Pull ups

RX+) 225/155 DL & C2B Pull ups
Wall sit = 3 reps (15s/1 rep)