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
5 Rounds:
5 Clean complex (75#/115#)
3 Muscle ups (3 dips / 3 pullups per muscle up)
Strength-Thrusters – 3-3-3-3 W.O.D. – 3 R.F.T. 200 m Plate Carry 20 Box Jumps 24″ 20 KB Swings 1.5/1.0 20 Thrusters 45/35 40 D.U.’s
No 5AM today!! 12 min Alt EMOM: Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) 5 min AMRAP: Buy-In: 100 D/U Immediately Into… 12 Hang Snatch 75/55 4 Burpee Box Jump Overs 24/20 Rest 5 Minutes 5 min AMRAP: Buy-In: 100 D/U…
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
“CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! WOD- 6 RFT 500m Row 3 Squat Snatches 165/115 15 Pull Ups Strength- Bench Press 4×8 You choose weights
Strength/Skill: Front Squats 5×5 @ 70% 21-15-9 Deadlifts 225/155 Toes to Bar Ring Dips