1) Beach WOD this Saturday at 8a or 9:30a. Super fun, some new games including a possible “cover your friend in sand” contest. Bring anyone you like. Let’s set a record for biggest class ever! We need 65 to show up.  We will be taking open donations towards the HotShots19 fundraiser to support the 19 Fire Fighters / CrossFit athletes that passed away recently.   All donations will go straight to the families.  There will be an open bucket for cash donations.

2) CFD will have a modified Saturday & Sunday schedule and we will be closed Monday, Sept 2nd. Please make sure to look at the Lakeview or Lincoln Square schedule for all updates.

Thursday Open Gym Day

To go over what happens on Thursday. There is a coach or two at every class to help offer technique pointers and cues for each athlete. You can work on a missed workout from Monday, Tuesday or Wednesday or you can work on a skill that you would like to improve. Either way a coach is there to give you a hand.

5:30a, 6:30a, 12p, 4p, 5p, 6p – Open Gym w/ the coaches
6p – Gymnastics w/ Coach Kara
7p – Outdoor Endurance w/ Coach Mark
7p – Olympic Lifting Instruction w/ Coach Noal & Laura

Lincoln Square Schedule:
5p, 6p, 7p – Open Gym w/ Coach David & Coach Matt
6p – Tire Flipping, Sprints and Odd $hit w/ Coach Draper

Lakeview & Lincoln Square athletes can attend any class today at either location.

Endurance Information:

Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

10 x 100 meter w/ 45 sec rest (or walk-back rest)
10 x 50 meter w/ 45 sec rest (or walk-back rest)

For tonight’s workout we will preform these as either partner or triple races, depending on the number of athletes.

Last on the list. . . Paleo Fresh #Meaty Hot Links

JTS Strength – great site for all things barbell related

Sarah Kay – a very real TALK

Hack your breakfast

This Saturday. . . 8a or 9:30a @ Montrose Beach.

This Saturday. . . 8a or 9:30a @ Montrose Beach.