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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MAY 5

BURNIN' RUBBER

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

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For Time:
40 Dumbbell Box Step-ups (20")
40 Toes to Bar
40 Handstand Push ups

Dumbbells: (50/35)'s

Time Cap: 15 Minutes

MAY 6

POW POW

On the Minute x 8:
1 Power Clean [Build to Heavy]

Rest 2 Minutes

5 Rounds x AMRAP 4:
600 Meter Run
Max Power Cleans (70% Heavy Single)

MAY 7

WHAT'S THE CATCH?

Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

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For Time:
150/120 Calorie Row

Every 2 Minutes [Starting at 2:00]:
10 Lateral Burpees Over Rower

Time Cap: 18 Minutes

MAY 8

THE LONG GAME

5 Rounds x AMRAP 2:
10 Strict Pull-ups
Bike Time Remaining

5 Rounds x AMRAP 2:
60 Double Unders
Bike Time Remaining

5 Rounds x AMRAP 2:
30 AbMat Sit-ups
Bike Time Remaining

MAY 9

THE ABYSS

Hang Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

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3 Rounds x AMRAP 2:
10 Devil Clusters (35/25)
Max Calorie Bike

Rest 4 Minutes Between Sets

MAY 10

COMMUNITY WOD

MAY 11

WING DING

AMRAP 20:
30 Shuttle Runs (10 Meters)
40 Russian Kettlebell Swings (53/35)
50 Sit-ups

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SUNDAY RUNDAY

Beginner: Run 2 MileS
Intermediate: Run 3 Miles