7/27/15

CF KIDS @8am CF TEENS @10am

HAPPIEST HAPPY BIRTHDAY TO COACH KAT!!!

To my awesome sister Kat, I love you so much and I’m so lucky to have you in my life. What would CF22 be without you? Thank you for all that you do for all of us. Wishing you the best 45th birthday ever!!!

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WARM UP

3 Rounds:
200 Meter Run
5 Inch Worm
10 Ring Rows
15 Sit-ups
20 Walking Lunges

STRENGTH

Every 15 seconds for 5 minutes:
1 Strict Press AHAP

WOD

The Chief
(one of Kat’s Favorites)

Three minute AMRAP:
3 Power Cleans 135/95
6 Push-ups
9 Squats
Rest 1 Minute
Repeat for a total of 5 cycles

7/25/15

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WARM UP
Bruce’s Choice

STRENGTH
ACCUMULATE 30 STRICT/WEIGHTED PULL-UP

WOD
21-15-9
Back Squat 155/105, 105/75, 75/55
V-up

REST 2 MIN

21-15-9
Front Squat 105/75, 75/55, 55/40
MB Sit-up

REST 2 MIN

21-15-9
Overhead Squat 75/55, 55/40, 40/30
T2B

7/24/15

HOLIDAY SCHEDULE:
Friday July 24th: 5:30am OPEN GYM w/ Jason
8am CrossFit
9am CrossFit
NO EVENING CLASSES

Pioneer Day!

WARM UP

Coach’s Choice

WOD

“Pioneer Day”

Come join us for a fun holiday workout!

7/23/15

CF Kids 8am Teens 10am

Thursday bootcamp @6:30am w/Kat
(ALL OTHER CLASSES OPEN GYM)

HOLIDAY SCHEDULE
Friday July 24th: 5:30am OPEN GYM w/ Jason 8am CrossFit 9am CrossFit NO EVENING CLASSES

OPEN GYM
or
WARM UP
Athlete’s Choice

SKILL/STRENGTH
5 rds
5 Power Snatch + 5 OHS
Rest as needed between sets

WOD
3 rounds for time of:
400m Run
21 DB Thrusters 35/25, 25/20, 20/15