WOD

“Three Little Birds”
20 Minute AMRAP: teams of 3
9 Slam Balls (35/25)
9 Shuttle Runs
9 Box Jumps (24/20)
9 Shuttle Runs

Tomorrow Forecast:
Row – Toes to Bar – Press

Meme of the Week:

Clean
Build to a heavy single

“Clock Work”
5 Minute Clock:
Run for Max Distance

5-minute rest

For Time:
Run Previous Distance

Tomorrow’s Forecast:
Slam Ball – Shuttle Run – Box Jump

Recovery of the Week:
Today we wanted to give you a video that is the perfect example of what an active recovery day can look like. It’s always beneficial to move our body through it’s full range of motion. Especially after some of the grueling workouts we’ve put ourselves through. Pick a day this week you want to actively recover and follow along with the video below. Enjoy!

“Hot Air”
5, 3 Minute AMRAP’s:
20/15 Calorie Row
16 Meter Kettlebell Lunge (53/36)
3 Wall Climbs
16 Meter Kettlebell Lunge
3-minute rest

Tomorrow’s Forecast:
Clean – Run

Question of the Week:
Would you rather only be able to watch one show for the rest of your life or only be able to watch the first episode of any show for the rest of your life?

Box Brief:
Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT are holding another FREE clinic on Saturday the 31st at 11am. Their focus will be on improving the strength of your pelvic floor for lifting and jumping workouts.

“Open for Business”
4 Rounds:
75 Double Unders
:45 Second L-Sit
25 Kettlebell Swings (53/36)
15 Burpees

Tomorrow’s Forecast:
Row – Lunge – Wall Climb

Quote of the Week:
“You’re not defined by your past; you’re prepared by it. You’re stronger, more experienced, and you have greater confidence.”
Joel Osteen

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

“DVB”
For Time:
1 Mile Run with Wall Ball (20/14)

8 Rounds:
10 Wall Balls (20/14)
1 Rope Climb

800 Meter Run with Wall Ball

4 Rounds:
10 Wall Balls
1 Rope Climb

400 Meter Run with Wall Ball

2 Rounds:
10 Wall Balls
1 Rope Climb

About Dave Vanbuskirk
First, Dave was a local hero. He attended our Maltz Challenge event the year before he was killed on duty. The following year the Maltz Challenge was held in his name, and we are honored to remember him each year on the anniversary of his fatal aerial rescue mission.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

“Starsky & Hutch”
3 Rounds: teams of 2
2 Minutes Slam Balls (35/25)
2 Minutes Partner Sit-ups (20/14)
2 Minutes Bike for Calories
2 Minutes Rest

Tomorrow’s Forecast:
Run – Wall Balls – Rope Climbs

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT are holding another FREE clinic on Saturday the 31st at 11am. Their focus will be on improving the strength of your pelvic floor for lifting and jumping workouts.

Meme of the Week:

1 Hang Clean & Jerk + 1 Clean & Jerk

“TLC”
10 Minute AMRAP: teams of 3
Clean and Jerks @75-85% of today’s complex

Tomorrow’s Forecast:
Slam Balls – Sit-ups – Bike

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT are holding another FREE clinic on Saturday the 31st at 11am. Their focus will be on improving the strength of your pelvic floor for lifting and jumping workouts.

Recovery of the Week:
Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)

For seven years, Elsie Jahn pushed her body to the limit. She started CrossFit in 2011 when she was 21, and by 2012 she was training six or seven days a week. Jahn spent the summer doing a CrossFit competition every weekend, and by September she was so exhausted she took an entire month off. When Jahn returned to training, she didn’t feel recovered. Even after a month’s rest she felt an overwhelming urge to nap most of the day and had trouble regulating her emotions.

Then in 2015 Jahn’s life got even more stressful. She opened her own gym and continued to train for at least two hours a day. The aches and pains accumulated. A shoulder injury prevented her from lifting any weight overhead, and she found her strength decreasing, even though she was training more.

In 2018 Jahn decided she’d had enough. She completely stopped training and closed her gym in 2019.“
I was sick of working all the time,” Jahn said.

“I was sick of training. I actually barely trained in 2019. I just was not excited about it. I didn’t want to do it,” she said.

Rest and recovery are essential parts of training, but it can be difficult for some CrossFit athletes to strike the right balance. Some athletes, like Jahn, push themselves to the brink, not realizing they’re sabotaging their own progress by training too often. Other athletes struggle with motivation and take too much time off then wonder why they aren’t improving.
Click here to continue reading.
Written by: Hilary Achauer

“Play It Again”
5 Minute AMRAP:
3 Rounds:
15 Pull-ups
9 Burpees
-then-
Max Calorie Row
5-minute rest

5 Minute AMRAP:
2 Rounds:
12 Chest to Bar Pull-ups
9 Burpee Box Jump Overs (24/20)
-then-
Max Calorie Row
5-minute rest

5 Minute AMRAP:
1 Round:
9 Bar Muscle-ups
9 Burpee Box Jump Overs (30/24)
-then-
Max Calorie Row

Tomorrow’s Forecast:
Clean & Jerks

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

Bring A Friend Day is on Thursday.

Question of the Week:
Would you rather have all your clothes fit perfectly or have the most comfortable pillow, blankets, and sheets in existence?