WOD

“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie row
10 Bar facing burpees
10 Clean and jerks (135/95)
5-Minute Rest
5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar facing burpees
7 Clean and jerks (155/105)
5-Minute Rest
5 Minute AMRAP:
Buy In – 30/20 Calorie row
10 Bar facing burpees
4 Clean and jerks (185/125)

Tomorrow’s Forecast:
Thursday’s workout consist of double unders, push-ups, toes to bar, and rope climbs.

Box Brief:
If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for the next three weeks involves squatting. Make it a goal to improve your mobility and body position!

Front Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, burpees, cleans, and jerks.

Box Brief:
If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for the next three weeks involves squatting. Make it a goal to improve your mobility and body position!

“Cliffhanger”
20 Minute AMRAP:
400 Meter run
Max Unbroken muscle-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for front squats.

Box Brief:
If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for the next three weeks involves squatting. Make it at goal to improve your mobility and body position!

Due to high demand, we are officially announcing our Summer CrossFit Kids Program ages 6-12, starting next week. Emily Mott approached me a few weeks back with a strong desire to head the program. We are super excited and know she will do a wonderful job.

Our goal is to take the fundamental principles of our CrossFit program (General Physical Preparedness) and apply them in a fun way your kids will enjoy. We believe it’s important to instill at a young age, the importance of moving properly and that fitness can be fun. This is why you can expect each of our 45-minute classes to be equal parts learning and fun. The workouts themselves will feel like a game.

Details:
Two classes per week – Wednesday & Friday at 10:30-11:15am
12 Spots available
$90 A month


June registration link is here. Be sure to check the box yes that is asking if you are the guardian to the participant. We will need you to sign waivers when you come the first day.

“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Hang power snatch (75/55)
5 Thrusters (75/55)

Box Brief:
Don’t forget to stretch this weekend!

“Dirt Road”
3 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry (53s/36s)
2 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry
1 Round:
30 Sit-ups
20/15 Calorie row
30 Double unders

Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, snatches, and thrusters.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Bench Press
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, rowing and double unders.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Sniper”
7 Rounds:
200 Meter run
3 Front squats
9 Strict HSPU

Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and pull-ups.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).