Category: Move

* 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) Squat Complex: 1 Complex Every 3 minutes for 7 sets 1 Complex consists of 3 reps of 1 Pause Front Squat + 1 Lunge/side. 1 Complex is a total of 9 reps. Warm-up as needed. Start at a moderate weight. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 20 Wall Balls 14/8 10 Deadlifts 95/65 Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) “Gaza” – 5 rounds AQAP: 35 Kettlebell Swings 53/35 30 Push-ups 25 Pull-ups 20 Box Jumps 30/24 1 Mile Run Scale as needed. This is a long workout, over an hour, come prepared, i.e. bring some sort of carbohydrate to sip on through your workout like gatorade or something of the like. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* 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) Front Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) 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. 3) 8 minute EMOTM: 10 Push Press Max Reps Ball Slams 40/30 Score is total reps Ball Slams Extra Work: 4) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* 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) Shoulder-to-Overhead: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) 12 minute AMRAP: 10 Shoulder-to-Overhead 65/45 10 Abmat Sit-ups 100m Run Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=-Zxum1ej7Ec