FRIENDS AND FAMILY WEEK

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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SEPTEMBER 9

DIME A DOZEN

Hang Power Clean + 3 Rep Thruster
-build in weight

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AMRAP 12:

9 Hang Power Cleans

6 Thrusters

30 Double Unders

Barbell: (115/85)

SEPTEMBER 10

HEAT OF THE MOMENT

4 Rounds For Time:

400 Meter Run
10 Bar Muscle-Ups
25/20 Calorie Bike

Rest 1 Minute Between All Stations

Time Cap: 40 Minutes

SEPTEMBER 11

9/11

Deadlift for load:
-3 Reps
-3 Second Pause
-Build in Weight

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For Time:

2,001 Meter Row

110 Dumbbell Box Step-ups (20")

Dumbbell: (50/35)

Time Cap: 20 Minutes

SEPTEMBER 12

PROHIBITION

AMRAP 20:

200 Meter Run

Max Unbroken Toes to Bar

200 Meter Run

Max Unbroken Push-ups

* Score Total Reps

SEPTEMBER 13

SAME OLD STORY

Back Squat for load:
-3 Reps
-3 Second Pause
-Build in Weight

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On the Minute x 15:

15-1 Wallballs (20/14)

Max Kettlebell Swings (70/53)

SEPTEMBER 14

COMMUNITY WOD

SEPTEMBER 15

DON’T SWEAT IT

On the Minute x 32

[8 Rounds]:

Minute 1: Bike Erg Calories

Minute 2: AbMat Sit-ups

Minute 3: Dumbbell Bench Press (50/35)'s
Minute 4: Rest

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SUNDAY RUNDAY

Run 2-3 miles