Saturday July 7

Reminder

Front Squat
3 x 5 Reps
Bench
3 x 5 Reps
Strict Pull Ups
3 x Max Reps



Row 2000m for Time



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Friday July 6

Lower Back Mobility

” Suffering Bastard “
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts
200 Meter Run
20 Double Unders
2 Deadlifts

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Thursday July 5

The Power Snatch

Strength

30 Double Unders
30 Hard Pull Ups



WOD

“Bode”
12 Rounds For Time:
5 Handstand Push Ups
11 Power Snatches (95, 65)


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Wednesday July 4

Happy Independence Day

“1776″ - 1mi run followed by 7 rounds of 7 clean + jerks, 6 burpees over the barbell.

 For Time

1mi run
7 rounds of:
7 clean + jerks 95/155
6 burpees over the bar

Stop being concerned with what others think about you. Do everything for yourself.

Tuesday July 3

Yes, we are open tomorrow!

No, we do not have 4:30 PM class today because CrossFit Kids took over this spot this week.

Normal schedule resumes next week.

Warm Up

400 m Run
30 Double Unders

2 Rounds of:
10 Hand Stand Push Ups
2 min Hand Stand Hold

50 Ring Dips


WOD

"Helen"



Strictly Judged!

Monday July 2

Is Sugar Toxic?!

“Snatches”
On the Minute for 10 Minutes
1 Snatch Pull + 2 Power Snatches + 3 Squat Snatches

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“Slumbrew 15″
AMRAP 15:
  500 Meter Row buy in:
10 Burpee Box Jumps (20″)
15 Kettlebell Swings (53, 35)
20 Abmat Sit Ups

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