Category: Competition

* 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 Pre Class: 1) Clean + Hang Clean + Front Squat + Jerk: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. WOD: 2) Front Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) Back Rack Barbell Lunges: 3 sets of 5/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Heavy as possible. 4) 8 minute EMOTM: 10 Handstand Push-ups Max Reps Power Snatch 135/95 Score is total reps Power Snatch Extra Work: 5) AQAP: 30 Muscle-ups Goal is to approach this in even, consistent sets. Pick something and try to stick with…

* 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 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) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy…

* 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 Pre Class: 1) Back Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. All sets at 75% of your 1RM or heavier. WOD: 2) Split Jerk: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 3) AQAP: 21 Shoulder-to-Overhead 135/95 21 Toes-to-bar 400m Run 15 Shoulder-to-Overhead 135/95 15 Toes-to-bar 400m Run 9 Shoulder-to-Overhead 135/95 9 Toes-to-bar 400m Run Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds…

* 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 Pre Class: 1) 20 minute EMOTM: Movement 1 – 3 Bench Press Movement 2 – 200m Run Start at around 65-70% of your 1RM Bench Press and climb as deemed fit. WOD: 2) Power Snatch: 1 Rep Every 30 seconds for 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Power Clean: 1 Rep Every 30 seconds for 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 5 rounds AQAP: 21 Wall Balls 20/14 15…

* 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 Pre Class: 1) Snatch + Hang Snatch + 2 Overhead Squats: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use straps if you need them/have them. WOD: 2) Pause Back Squat: 2 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of the hole. 3) Pause Front Squat: 2 reps Every 90 seconds for…