Reminder: No 5AM classes this week.
Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.
Skills
Practice, Practice, Practice…. (If you plan on doing rope climbs, bring shin protection)
10 min AMRAP
3 KBS 70/53
2 HSPU
1 Deadlift 315/225
Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols
2 RFT- 400m Farmers Carry 40/25 75 2-KB Deadlifts 40/25 50 2-KB Front Squats 40/25 25 2-KB Thrusters 40/25
Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14
This blurb and picture was found in a popular magazine seen by millions of people every day….what is happening to our society?! Maybe Cameron and her agents need to read this post from CrossFit Lisbeth, entitled “One Woman’s Request.” “Don’t be nice to me. Not here, not in the gym. Not just because I’m a…
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 – Power Clean Clean Complex – Power clean / Hang power clean / Hang squat clean…
3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. WOD # 1: 4 RFT: 2 rope climbs 100ft sprint 4 Squat cleans 225/135 100ft sprint 20 min cap *REST 10 MIN* 7…