Monday February 11th

  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts on 2/18/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 
  • CROSSFIT OPEN: The CrossFit Open starts on 2/21! Sign up by Friday February 15th for our internal competition here. We have three options: 1) Internal Competition Only-FREE; 2) Competition and Shirt-$20; 3) Shirt Only-$20. We will create teams and announce those by 2/28. Sign up for the Open here. Check out our Facebook event here for more info about the internal competition and Friday Night Lights.
  • SIX WEEK WEIGHTLOSS CHALLENGE: Our next weight loss challenge starts on 2/18/19. It includes unlimited classes, a customized meal plan, nutrition seminar and an online support group.
    • Grand Prize: One Year Free Em's Fitcamp Membership. 
    • Cost
      • Price for Single: $250
      • Price for Couples/Pair: $200 each. Your partner must be a NEW referral. 
      • Price for three or more: $175 each. All put the repeat challenger/current member need to be NEW referrals. 
      • If you have a current CrossFit membership, you can add the challenge for an additional $50.00.
    • If you have a current membership and make a NEW referral, you will receive $50.00 off your next month's membership for every new referral (not eligible if you are receiving the couples/pair pricing).  


Back Squat

(Sets x Reps)
1×3 @ 60%
1×3 @ 67.5%
3×7 @ 72.5%
1x Max Effort @ 72.5%


For Time:

Thruster (95/65) (MOD: 75/55 or Less)
Bar Facing Burpee

(1,1,2,2,3,3, So On)


2-3 Sets

Front Foot Elevated Reverse Lunge
Dumbbell RDL
60 Weighted Deadbug Hold

By | 2019-02-11T00:00:00+00:00 February 11th, 2019|Workout of the Day|0 Comments

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