16 June 2016

16 June 2016


It has been brought to my attention that in the Zen Planner app (the one with the red Z that they just came out with that still needs some work) you can't see events on the calendar. This is a problem if you're trying to sign up for the Fran challenge. Here's what you can do.

1) Email me and I'll sign you up. sevenvalleycrossfit@gmail.com

2) Use a laptop computer to sign up via our website schedule. It's listed under June 25th

3) Use the mobile friendly "app" sites.svcf.zenplanner.com and find it in "All Calendars"

4) Tell a coach to sign you up. But only before or after class. ;-)

Ladies, are you ready for this sweet burnout tank? OMG I've always wanted my own Fran tank!

Workout of the Day

Strength- Front Squats 5x5, from the clean. Revisit numbers from two weeks ago (6/6) if you have them. Use those as a guide, not a prescription for what you want to do today.

4 Rounds
1 minute of work at each station. 30 seconds rest between/transition

Ball Slams
Air Squats
Push Press (75/55)

Score is total reps

Simple but effective.

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