Category: Competition

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1x (1 Squat Clean + 2 Hang Power Clean) Minute 2 – 2x (1 Squat Clean + 2 Hang Power Clean) Minute 3 – 3x (1 Squat Clean + 2 Hang Power Clean) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit. 2) Low Hang Clean High-Pull: 3 sets of 5 Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week. 3a) 0:00…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 15 minute EMOTM: Minute 1 – 1x (3 Snatch Grip Deadlifts + 1 Hang Power Snatch + 1 Overhead Squat) Minute 2 – 2x (3 Snatch Grip Deadlifts + 1 Hang Power Snatch + 1 Overhead Squat) Minute 3 – 3x (3 Snatch Grip Deadlifts + 1 Hang Power Snatch + 1 Overhead Squat) Each complex should be performed as a complex, no dropping the bar, you may drop…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean High-Pull + 1 Hi-Hang Muscle Clean + 1 Front Squat + 1 Thruster Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Hi-Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) Every 1:30 x 10 sets: 2 Banded Speed Bench @ 50% + Moderate Band Tension This is fixed weight for all 10 sets at the prescribed load. Goal is bar speed, there should be ideally no speed change or deceleration on the bar. Focus on an aggressive lockout. 2) Push Press: 5 sets of 8 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Strict Ring Dips: 4…