Category: Sport

*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: CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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: 1a) 0:00 – 6:00 – 6 minute EMOTM: 5 Scap Push-ups + 5/side Side Plank Dips Take your time with these movements and focus on nice position and range of motion. For larger groups Partner up and flip-flop Part A and B today. 1b) 6:00 – 12:00 – 6 minute EMOTM: 10 Lying Bench Plate Lat Pull-Over + 5 Bench Dips Again focus on position and activation, the goal is not to…

*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: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch High-Pull + 1 Hi-Hang Muscle Snatch + 1 Snatch Balance Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Hi-Hang Power Snatch + 1 Overhead Squat Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7…

*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: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Don’t crush yourself today, this will be way more squat volume than we’ve had the last few weeks. 1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats Same as above, keep the loading moderate, this is a lot of volume today. 1c) 18:00 – 23:00 – 5…

*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) 4 rounds AQAP: 800m Run 30 Hang Power Cleans 95/65 30 Push-ups Scale as needed. Extra Work: 2) Strict Pull-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 minutes. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE