* 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

Pre Class:

1) Snatch + Hang Snatch + 2 Overhead Squats: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use straps if you need them/have them.

WOD:

2) 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.

3) 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 the hole.

4) 7 minute AMRAP:

10 Power Cleans 135/95

30 Double-unders

Extra Work:

5) Good Morning: 4 sets of 10

Rest 90-120 seconds. Heavy as possible.

6) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between efforts.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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