Bring a Friend Friday
**SCHEDULE FOR THIS COMING HOLIDAY WEEKEND**
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Saturday, July 3rd
INGUZ NATION THROWDOWN – NO GROUP CLASSES
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Sunday, July 4th
CLOSED – HAPPY INDEPENDENCE DAY!!!
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Monday, July 5th
7AM CrossFit
8AM MOVE 45
9AM CrossFit & Inguz Minions
10AM CrossFit & Inguz Minions
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Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! Friday, July 2nd is “Bring a Friend Friday”…all classes are free!!
If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text us at 860-326-6315, with the class time they’d like to attend so we can get them signed up for a class this Friday!!
INGUZ WOD
“Goat Day”
18 Minute EMOM:
Min 1: Movement 1
Min 2: Movement 2
Min 3: Movement 3
* Try and pick a variety of modalities (ex. 1 Barbell, 1 Gymnastic, 1 Conditioning). Movements should take no more than 30-45 sec each minute. The movements don’t have to be something you can already do. Feel free to spend 30-45 seconds each round on practice. Coaches can provide suggestions for movements, and rep or time ranges. Post movements to the whiteboard.
Example #1
Min 1: 45sec Double Under Attempts
Min 2: 2 Squat Snatches
Min 3: 5-10 Kipping Pull-ups or 30sec Kipping Practice
Example #2
Min 1: 1 Rope Climb
Min 2: Sled Push
Min 3: 12-15 Calorie Assault Bike
MOVE 45
5 Rounds:
200 Meter Run or 1 Minute of Cardio (high knees, jump rope, burpees)
10 Push-Ups
20 Glute Bridge
