Saturday, 6-25-16

Strength/Skill – Goblet Squat 53/35 – 7 min E.M.O.M. x 7 reps with a 1-1000 PAUSE AT BOTTOM For time: 3 Rope climbs 15-12-9 reps of: Knees to elbows and Diamond push-up 3 Rope climbs

Strength: Every 30 sec for 8 min: 1 Hang Squat Snatch @ 70-80%   Front Squats: 3X5 @ 70-75%   Every 3 min for 15 min (5sets) 50 D/Us 12 Thrusters 115/85  95/65 9 Burpees over the bar   Rest until next interval

Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka,…

Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills

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…