Wednesday 7-22-15

3RDs 12 Reverse hypers 10 BB Deadlifts 8 KBS 4 Ring Rows Deadlift 10 @ 50% 10 @ 55% 8 @ 60% 8 @ 65% 6 @ 65% 15 min to complete “Nate” 20 min AMRAP 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 2:1 8 KBS 70/53

Strength: Bench Press Find your 3rep max   2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…

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Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses

ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in.   *****July 4th hours: 8,9 and 10am only!!!   We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see…

WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…