Reminder: NO 5AM classes Thursdays starting the 13th.
We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th.
Strength: OHS– Heavy Set of 3
EMOMx16, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 HSPU
Min 3: 12 Weighted Box Step-ups (45’s/30’s)
Min 4: 40 second Plank Hold
10 min EMOM 3 strict Pull ups 3 T2B 3 CTB Pull ups Tabata 1- Hollow Rocks 2- Super Mans 3- L Hang Hold 4- Plank Hold 1 mile run for Time
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill: Squat Clean Thruster- find your 3RM (Mark in your folders) 4 rounds for total working time of: 7 C2B Pull-ups 7 Ring Dips 15 KBS 32/24kg (53/35 50 Double-Unders Rest 1:1 (whatever your time is per round, you rest that amount…
Order your gear now!!! Strength : 10 Min EMOM- Power Snatch + Hang Power Snatch (Work up in weight) WOD: 21-18-15-12-9-6-3 Power Clean 95/65 Dip **E2MOM 10 KBS 53/35** *Scale as needed*
With a 30 min Running clock 0-15min Fran 20-30min Grace Fran 21-15-9 Thruster 95 /65 Pull-ups Grace 30 reps for time Clean and Jerk 135/95
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Squat Clean + Push Press + Push Jerk + Split Jerk Heavy Complex over 6 sets 21 Min AMRAP: 20 Sit Up (15 GHD) 15 Box Jump Overs 24/20 10 KBS 70/53 5 Deficit HSPU (45/25 plates)
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run