Author: Jade

* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps,…

* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Split Jerk: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) AQAP: 21 Shoulder-to-Overhead 95/65 21 Knees-to-Armpits 400m Run 15 Shoulder-to-Overhead 95/65 15 Knees-to-Armpits 400m Run 9 Shoulder-to-Overhead 95/65 9 Knees-to-Armpits 400m Run Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Assault Bike: 10 x 1:00/1:00 Pay attention to your wattage. Goal for this should be a work wattage, and a “rest” wattage. “Rest” wattage should be 50% of work wattage. For results…