Thursday, 6-23-16
No 6PM Class Friday.
10min EMOM
min1: 40 D/U’s
min2: 15 Wall Balls
10-1
Deadlift 225/185
Toes to Bar
Box Jumps 24/20
No 6PM Class Friday.
10min EMOM
min1: 40 D/U’s
min2: 15 Wall Balls
10-1
Deadlift 225/185
Toes to Bar
Box Jumps 24/20
Strength/Skill – Box Squat 5 x 3 A.M.R.A.P. 20 Minutes 3 Bar Muscle-Ups 6 Hang Power Clean – 115/83 9 D.B. Squat Thrust Jumps
E3MOM for 12 min 8 Back Squats all sets between 50-60% of 1 RM 7 RFT 16 Med Ball Clean 20/14 12 HSPU (16 Scaled) 8 C2B Pull Up (10 Pull Up) *25 min Cap*
Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!! Strength/Skill – Pistols 10-10-10 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Cindy’s evil twin sister… “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups…
Strength – Back Squat 3×5 W.O.D 10 rounds for time: 1 Power Clean 155 / 105 lbs 3 Front Squats 155 / 105 lbs 1 Split Jerk 155 / 105 lbs 10 Push-ups
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3 12 min AMRAP 135/95 RX 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…