Author: Jade

* Reminder, Monday July 4th there will be one (1) class at 9 AM ** CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 3 rounds AQAP: 21 Deadlifts 95/65 15 Ring Rows 9 Front Squats 95/65 Rest 5 minutes 2) “Riley” – AQAP: 1.5 mile Run 150 Burpees 1.5 mile Run Scale as needed. This isn’t about can you do it, but will you do it. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute AMRAP: 15 Air Squats 12 Ball Slams 40/30 9 Burpees Extra Work: 2) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. Hold the bottom of each rep for 3 seconds. NO bouncing to get out of the hole. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) 3 rounds AQAP: 400m Run 21 Ring Rows 12 Shoulder-to-Overhead 75/55 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work…