Category: Move

* 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) Deadlift: 1 Rep Every 30 seconds for 40 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Set the bar down every rep, no dropping the bar. 2) 5 rounds AQAP: 15 Wall Balls 14/8 12 Ring Rows 9 Burpee Box Jump Overs 24/20 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts 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. ** 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) 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. 2) Pause Front 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…

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th * There is no CrossFit Kids class today, or Tuesday, June 30th. WOD: 1) AQAP: 400m Run 30 Ring Rows 45 Goblet Squats 35/26 800m Run 20 Ring Rows 30 Goblet Squats 35/26 1 mile Run 10 Ring Rows 15 Goblet Squats 35/26 Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Box Step-Ups: 7 sets of 3/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Good Morning: 3 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 75 Single-unders 21 Knee Push-ups 12 Ball Slams 40/30 Extra Work: 4) Hip Thrusts: 4 sets of 15 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

* 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) Strict Press: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be as many lifts at 80% or higher as possible. 2) 3 rounds AQAP: 30 Kettlebell Swings 35/26 30 Box Jump Overs 24/20 Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments