Thursday, 6-22-17

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…

Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…

For time: 1-10 Sq. Clean 185/125 10-1 Burpee Pull Up 100m run after each round!!

Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s

NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS AT THE END OF THE CHALLENGE. Strength/Skill: Power Snatches   4X 3 min AMRAP…

  30 min to complete: 3 sets of 21’s 6 Plank Circles 3×10 Hammer Curls 3×10 front lateral raises (each arm) 4x 1 min Hollow Hold For time: 10-1 Thruster 95/65 Bar Facing Burpee *12 min Cap*