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!!
STRENGTH
Every 2:00 x 5 Sets:
3 Front Squats (climbing)
* Working to a heavy set of 3 reps.
INGUZ WOD
“13 Going on Hurty”
13 Minute AMRAP:
12/9 Calorie Assault Bike, 15/12 Calorie Row, or 200 Meter Run
9 Kipping Handstand Push-ups
6 Front Squats (175/115#)
* Post total rounds and reps completed to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
Not For Time
21-18-15-12-9:
GHD Sit-ups
After Each Set: 2 Turkish Get-Ups (1/arm)
MOVE 45
3 Rounds (6 Minutes):
30 Second Hollow Hold
30 Second Arch Hold
1 Minute Forearm Plank
5 Minute Rest…
5 Rounds (15 Minutes):
1 Minute Single DB Thruster
1 Minute Single DB High Pull
1 Minute Plate Push
* For single leg/arm movement switch at 30 second mark.
