Monday, August 11th “Air Jackie”

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1- Back squat 7×5
(add weight as technique allows)
rx= across

2- “Air Jackie”

70-calorie airdyne
50-thrusters (45/35)
30-pull ups

*as always ask your coach for options on movememnts you have not mastered.

We had an amazing turn out this weekend at our Grand opening!!! Look forward to seeing all of our new athletes in action this week.
Crossfit Port Byron

Saturday, August 9th “Team Nukes”

“Team Nukes”
Teams of 2 complete:
8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

Post teams rep count for all movements added together.
Tie breaker will be who finished final mile first.

Welcome to Crossfit Port Byron

Dear Friends and Family, 
Amber Carel Grage and I are pleased to announce that starting next friday we will be opening the doors to our very own CrossFit facility!!! 
Ever since we were young our lives revolved around family and fitness. Our goal in life has always been to bring our fitness knowledge to others.
Our gym will be called CrossFit Port Byron. We are located at 303 N. main st. Port Byron, Il 61275 (Just down from the bar It’s on the river)
Next Friday, August 8th (Tugfest festival) at 5 pm we will be having a community meet and greet. Anyone is welcome to stop in and check out our new facility.
Starting Saturday, August 9th we will begin regular class hours. Class will be held at 9 am Saturday morning.
In addition to our 9 am class we will be offering a free workout every hour beginning at 11 am for anyone to learn more about what we have to offer.
So next weekend if you are out and about for Tugfest please stop in and hang out for awhile.
For details on hours of operation, pricing, and available classes please stop by our website crossfitportbyron.com, follow us on Facebook (Crossfit Port Byron), or feel free to shoot us a message.
Look forward to seeing you soon!!!
The Grage’s

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