Monday July 1

Skill:

Rowing

500 m for Time!

WOD:

AMRAP 12

5 Ground to Overhead 95#/135#

10 Chest to Bar Push-ups

12 “Box” Jumps

On the minutes 3, 6, and 9 the trainer will yell "Lunges": Perform 16 In Place Lunges at that time.

Friday June 28

Skill:

 Clean and Jerk

WOD:

"GRACE"

30 Clean and Jerks for time (135/95)

Wedding

The 5:30 Yoga and the 6:30 CrossFit Friday  and the 8:00 AM Saturday classes are cancelled for Taylor Ferguson's  Wedding! I will be a groomsmen and have lots of pictures to show off! Thank you!

Thursday June 27

Skill:

50 Pull Ups

WOD:

3 Rounds

15 Weighted Push Ups

15 Burpee Pull Ups

Wednesday June 27

Strength:

Sumo Deadlift High Pull

3 Rounds

7 Light

7 Medium

7 Heavy

Skill:

Snatch

WOD:

ISAZBEL

30 Snatches for time

(135/95)

Tuesday June25

Strength:

Bench Press:

3 Rounds of:

7 Light

7 Medium

7 Heavy

Skill:

KB Swings

WOD:

3 Rounds of

30 Double Unders

10Hand Stand Push Ups

20 Pull Ups

20 Kettle Bell Swings (70/53)

Lift or Die Trying. :-)

Monday June 24

Strength:

Overhead Squat:

3 Rounds

7 Light
7 Medium
7 Heavy



WOD:


ELIZABETH

21 - 15 - 9

Squat Cleans
Ring Dips


We are considering putting on a CrossFit Weekend Camp for Adults. It will be a Saturday and Sunday and will be from 10AM to 4 PM both days and will include several workouts, in depth focus on lifting, jump rope and gymnastics skills, and will be packed with good teachings of nutrition as you see how to easily prepare good food. What are your opinions on this. Would you attend this Weekend Camp and if so what date in July? This will be a great chance to push yourself further than you ever thought possible.

Brett

Saturday June 22

WOD:

Partner WOD

3 Rounds

12 2 man Deadlift (315)
20 Pistols (each)
20 ft Handstand Walk (each assisted)

Friday June 21

Skill:

Double Unders

WOD:

AMRAP 16 mins

4 Rope Climb

5 Overhead Squat (135/95)

30 Double Unders

Thursday June 20

Warm Up:

40 Squats
30 Push Ups
20 Kettle Bell Swings (Challenge yourself)
10 Pull Ups Strict

Skill:

Hand Stand and HandStand Push Up


WOD:


Run 400 m
20 Double Unders
10 Hand Stand Push Ups
30 Wall Balls
10 Box Jump
20 Kettle Bell Swings
10 Box Jump
30 Wall Balls
10 Hand Stand Push Ups
20 Double Unders
Run 400 m

Wednesday June 19

Warm Up:

400 m Run

30 Wall Ball Sit Ups ( With Partner)

20 Leg Lifts

Skill:

Ball and Roller Mobility

WOD:

Relay Race!!!

Monday June 17

Strength:

5 Rounds of Front Squat

5 Light

5 Medium

5 Heavy

WOD:

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Tuesday June 18

Warm Up:

20 Pull Ups

2 Lengths Bear Crawl

20 Push Ups

2 Lengths Bear Crawl

Strength:

3 Rounds of Strict Press

5 Light 

5 Medium

5 Heavy

WOD:

5 Rounds for Time

15 Deadlift (225/155)

3 Muscle Ups

200 m Run