Category: Sport

* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 1 + 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. Goal to increase loading slightly over last week. 3) 3 rounds AQAP: 30 Knees-to-armpits 30 Wall Balls 20/14 Extra Work: 4) Band Pull Aparts: 100 reps not for time Switch over and underhand every 10 reps. Focus is on positioning…

* Reminder, Monday July 4th there will be one (1) class at 9 AM ** CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 3 rounds AQAP: 21 Deadlifts 135/95 15 Pull-ups 9 Front Squats 135/95 Rest 5 minutes 2) “Riley” – AQAP: 1.5 mile Run 150 Burpees 1.5 mile Run Scale as needed. This isn’t about can you do it, but will you do it. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute AMRAP: 15 Air Squats 12 Power Snatch 75/55 9 Burpees Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet/style of a Ring Dip. 3) D-Ball Carry: 400m for time Keep the ball in a front/bear hug position. Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. Hold the bottom of each rep for 3 seconds. NO bouncing to get out of the hole. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) 3 rounds AQAP: 400m Run 21 Pull-ups 12 Shoulder-to-Overhead 115/75 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. 5) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed…

* Reminder, Monday July 4th there will be one (1) class at 9 AM 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, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell…