Wednesday 7-22-15

No AM classes today. Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us!!!! Strength/Skill – 2 BHN Snatch Grip Push Presses + 2 OHS = 1 rep x 4 A.M.R.A.P. 10 Minutes 5 Shoulder to Overhead – 73/115 10 Deadlift – 73/115 15 Box Jumps – 20/24

Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! Strength: Death by Farmers Carry 12min CAP   PARTNER WOD 50 Calorie Row 50 Burpees over Bar/ Partner Planks 50 Squat Cleans 75 Toes to Bar/ Partner does Med Ball Twists 50 Squat Cleans 50 Burpees over Bar/ Partner Planks 50 Calorie Row

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP

Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!

Yoga @ 7PM tonight.   “CrossFit Total” Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *The First Attempt Would Be A Weight You Know You Can Do For A Heavy Set Of Three. The Second Attempt Would Be A Weight…

Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps