Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st.
Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be a track workout posted for that day.
Clean and Jerk
Find a new max
3 rounds for time of:
100 double-unders
7 hang power clean and jerks (185 / 115 lb.)
800m Run 40 Burpees to Target 60/45 Cal Row 30 Bar facing Burpees 40/30 AAB 20 Burpee Box Jumps
Barbara 5RFT 20 Pullups 30 Pushups 40 Situps 50 Squats
Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then……
DELAYED OPENING TODAY! SEE YOU AT 9am!! Gymnastics work today 🙂 “Diane” 21-15-9 reps for time: Deadlifts (225/155) Scale weight to do all 21 deadlifts unbroken Handstand Pushups immediately followed by 21-15-9 reps for time: Pullups Burpees
Come watch athletes do the Open tonight between 5 and 7. Open 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 55% 4 Reps @ 75% 8 Reps @ 65% 4 Reps @ 80% 8…