We will be looking at your: Baseline This week we will be looking at what your baseline and PR (Personal Records) look like and the importance of proper recording techniques for this. Why important? Because if we do not have accurate records, we might be thinking a whole lot better than we actually are doing or the opposite can occur as well. As a box we have the great opportunity to try out this new tracking system that integrates with Facebook and our Facebook fan page. Not only will you be able to see the leader board at the gym but now you'll be able to track it online to compete with all of our members. Please, please, please respond to the email we have sent you in order to be invited to this new program. The link is below in order to save the site to your smart phone and you can post your results of your workout with a click of a button. I'm excited!!! Let the PRs start rolling in! We're going to start this program this week and look at all our results at the end of August. Please also don't forget our Fitness Expo this Saturday, June 14th at the Fairground and June 28th at the Sportsplex in Winchester, VA our very own Greg Lyman will be entering the cage to fight once more. We have a packed month ahead of us. How to be apart of Fitshares? First send us a msg or email us your name and email to send your invitation. Next check your email and respond to the invitation. Once you do both steps here is the link to our site: Click here MPH: Review each station then approx. 10 minutes each station. Station: Upper Extremity (UE) Pull Up Progression Push Up Progression (look for abdominal bracing) Lower Extremity (LE) Squat Dead lift 3X8 with a healthy weight (60% of 3 RM) Plyometrics Burpee Box Jump Progression CrossFit Hagerstown WOD for 6.9.14 "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
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