Category: Sport

* 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) Split Jerk: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) AQAP: 21 Shoulder-to-Overhead 95/65 21 Knees-to-Armpits 400m Run 15 Shoulder-to-Overhead 95/65 15 Knees-to-Armpits 400m Run 9 Shoulder-to-Overhead 95/65 9 Knees-to-Armpits 400m Run Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Assault Bike: 10 x 1:00/1:00 Pay attention to your wattage. Goal for this should be a work wattage, and a “rest” wattage. “Rest” wattage should be 50% of work wattage. For results…

* 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) 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. 2) 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. 3) 5 rounds AQAP: 15 Wall Balls 20/14 12 Pull-ups 9 Burpee Box Jump Overs 24/20 Extra Work: 4) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. 5) Bar Muscle-up: 10 minutes Practice Work on any facet of…

* 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 Pull-ups 30 Dumbbell Hang Squat Cleans 35/25 800m Run 20 Pull-ups 20 Dumbbell Hang Squat Cleans 35/25 1 mile Run 10 Pull-ups 10 Dumbbell Hang Squat Cleans 35/25 Extra Work: 2) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 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) Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Snatch Push Press: 5 sets of 1 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 50 Double-unders 21 Push-ups 12 Power Snatch 75/53 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. 5) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments