New Fundemental Class

* Todays WOD:

A) Back Squats:
    Set 1 - 50% of 1RM x 5 reps
    Set 2 - 75% of 1RM x 3 reps
    Set 3 - 85% of 1RM x 1 rep
    Set 4 - 90-95% of 1RM x 1 rep
    Set 5 - 100% of 1RM x 1 rep
    Set 6 - 80% of 1RM to failure

B) In teams of 2, row as many meters as possible in 12 minutes. Set rower for 500m intervals with 20 sec rest between intervals and switch partners every 500m. 


Dig Deep Hold First CrossFit Fundamentals Class

We will be holding our first "CrossFit Fundamentals" class, starting Monday August 5th.  We are providing this class at 50% of the normal rate.  Class will be 3 days per week (M, T & TH) at 7pm for 3 weeks (9 sessions total).  Fundamentals class will be required for all new members with NO CrossFit experience.  The $99 cost will cover the 3 weeks of fundamentals class AND give the students an additional "Unlimited" membership for 5 weeks after graduation...running them through the end of September.  Again, this is 50% off the normal 2 month unlimited membership.  Fundamentals  will cover all the basic movements in CrossFit and provide a perfect base  for seamlessly joining the active classes upon graduation.  Class will be limited to 12 members...and 4 students have already signed up.  Contact me at dennis@crossfitdigdeep.com
or call 270-331-3731. 

NOTHING from McDonalds is Healthy!!!!

Yesterdays WOD Board