7/22/15

CF Kids 8am CF Teens 10am

Thursday bootcamp @6:30am w/Kat

HOLIDAY SCHEDULE
Friday July 24th: 8am CrossFit 9am CrossFit NO EVENING CLASSES

Want something different? Join us every Tuesday and Friday for strength class.

Want something different? Join us every Tuesday and Friday @4:00pm for strength class.

WARM UP

3 Rounds:
200 Meter Run
10 Push-ups
10 Jumping Pull-ups
10 Walking Lunges
10 Sit-ups

WOD

42-30-18 Reps for time:
WallBall Shots 20/14
SDHP 75/55
Box Jumps 20″
Push Press 75/55
Calorie Row

L1-WB 10/6, 45/35, Box Step-up
L2-WB 14/10, 55/45, Box Step or Jump
L3-As prescribed

AFTER PARTY

Coach’s Choice

7/21/15

CF Kids 8am CF Teens 10am
HOLIDAY SCHEDULE
Friday July 24th: 8am CrossFit 9am CrossFit NO EVENING CLASSES

The struggle is real EVERY SINGLE DAY.
The struggle is real EVERY SINGLE DAY.

WARM UP
3 Min AMRAP:
Burpees
then:
Group C&J Warm up

Strength
Clean & Jerk 3RM

WOD
10 MIN AMRAP
1 Clean & Jerk @ 3RM weight
1 Burpee
1 C&J
2 Burpees
1 C&J
3 Burpees
1 C&J
4 Burpees
and so on for 10 MIN.

7/20/15

CF Kids today @8
CF Teens today @10

Looking good Ashley!

Looking good Ashley!

WARM UP

CrossFit Warm Up
3×10

WOD

5 Rounds for time:
200 Meter Run
20 Pull-ups
200 Meter Run
20 Push-ups
200 Meter Run
20 Sit-ups
200 Meter Run
20 Squats

STRENGTH

Seated DB Press
5×8

7/18/15

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WARM UP
Bruce’s Choice

WOD
Teams of 2 complete:
50 Hang Power Cleans  135/95, 95/65, 65/45
immediately followed by:
21-18-15-12-9-6-3
Burpee Over the Rower
Calorie Row
*Partner one complete 21’s (burpee and row) then rests while partner 2 completes and so on. Break up cleans any way.