“Flap Jack”
21 Minute AMRAP:
12 Burpees
15 C2B pull-ups
18 Single arm dumbbell push press (50/35)
21 Sit-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for wall balls and deadlifts.
Box Brief:
This Saturday at CrossFit Raw is the Girls Gone RX competition. We have several ladies competing. Let’s go out there and show our support!
Power Clean + Front Squat
Build to a heavy complex
“Moving Day”
5 Rounds:
5 Squat cleans
15 T2B
Box Brief:
Apollo Games registration is live! Click here to sign up!
“Stutter”
21 Minute EMOM:
Minute 1 – 200 Meter run
Minute 2 – Double unders
Minute 3 – Max calorie row
Tomorrow’s Forecast:
Friday’s workout calls for cleans and toes to bar.
Box Brief:
The weightlifting clinic this Saturday has been cancelled.
Back Rack Reverse Lunge
10 – 10 – 10 – 10 – 10
Bench Press
10 – 10 – 10 – 10 – 10
Tomorrow’s Forecast:
Thursday’s workout calls for running, double unders, and rowing.
Box Brief:
Weightlifting clinic this Saturday has been cancelled. Sorry for the inconvenience for those who wished to attend.
“Trail Blazer”
Every 7 Minutes, for 28 Minutes
400 Meter Run
25 C2B Pull-ups
20 Burpees
Tomorrow’s Forecast:
Wednesday’s workout calls for back rack reverse lunge and bench press.
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
“Fight Gone Bad”
3 Rounds:
1 Minute – Wall balls (20/14)
1 Minute – Sumo deadlift high pull (75/55)
1 Minute – Box jumps (20/14)
1 Minute – Push press (75/55)
1 Minute – Row for calories
1-minute rest
Tomorrow’s Forecast:
Tuesday’s workout calls for running, chest to bar pull-ups, and burpees.
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
“Dime Piece”
10 Rounds:
30 Double unders
6 Front rack lunges
6 Shoulder to overhead
Box Brief:
Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d love to have as many women competing at this event as possible and support them with everything we have. We will bring a BBQ, our tent and with each of your help, a massive community to cheer on our ladies. Who’s in?!
