We are excited to announce Friends and Family Week 2024!!!!

AUGUST 12-16


Be Strong members are encouraged to bring in friends and family members to join us at any class, any day, all week for a FREE Crossfit trial run. 
This is an incredible opportunity to invite your coworkers, your grandma- anyone who has heard you rave about your gym and has been wanting to try out a Crossfit class themselves with no strings attached.

Be Strong staff will continue to provide top tier quality coaching per usual and we’re confident that our gym community will show our visitors a warm and supportive Be Strong welcome.

As a way to say “THANK YOU” for helping grow our community, Be Strong members will receive $100 dollars cash per friend or family member who joins Be Strong anytime between now and August 31st.

Be Happy Be Healthy Be Strong and always
Be Kind

Crossfit is for Everyone. Let’s be kind and encouraging as we welcome visitors into our home this week. 

Please register your guests prior to classtime so that we can keep classes running smoothly and on-time by providing a seamless and stress-free experience for all guests and members. 

 

So. Who are you bringing?

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MARCH 24

STAIRMASTER

Back Squat for load:
2-3 Sets
2 Back Squats at 85-95%

Rest 1-2 Minutes Between Sets

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AMRAP 15:
30/24 Calorie Row
10 Devil's Press Step-ups (20")*

*1 Devil's Press + 1 Step-up

Dumbbells: (50/35)'s

MARCH 25

JAILBREAK

Strict Pull-Up:
3 Sets [Building In Weight]:
2 Strict Pull-ups at 85-95%

Rest 2-3 Minutes Between Sets

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2 Rounds For Time:
30 Toes to Bar
400 Meter Run
30 Pull-ups
400 Meter Run

Time Cap: 18 Minutes

MARCH 26

ACHOO! | BENCHMARK

Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Build to today's heavy
*Unbroken

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On the Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees

Barbell: (135/95)

MARCH 27

STOP & SHOP

3 Rounds For Time:
200 Meter Farmers Carry (50/35)'s
1,800/1,600 Meter Bike
100 Double Unders
50 AbMat Sit-ups

Time Cap: 35 Minutes

MARCH 28

ABOMINABLE SNOWMAN

Bench Press for load:
3 Sets [Building In Weight]:
2 Bench Press at 85-95%

Rest 2-3 Minutes Between Sets

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8 Rounds For Time:
8 Dumbbell Snatches (50/35)
2 Wall Walks
8 Box Jumps (30"/24")
2 Wall Walks

Time Cap: 18 Minutes

MARCH 29

COMMUNITY WOD

MARCH 30

HALF PAST

AMRAP 2 x 15 Rounds:
200 Meter Run
Max Distance Bike Erg

RECOVERY [RPE 2-3]

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SUNDAY RUNDAY

Beginner: Run 2 Miles
Intermediate: Run 3 Miles