“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?!
“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:
Friday’s workout calls for double unders, front rack lunges, and shoulder to overhead.
Box Brief:
Today is Bring a Friend Day!
“Monkey Business”
20 Minute AMRAP:
400 Meter run
Max unbroken T2B
Tomorrow’s Forecast:
Thursday’s workout calls for slam balls, sit-ups, and biking.
Box Brief:
Bring A Friend Day is on Thursday!!
Back Squat
Build to a heavy single
Strict Press
Build to a heavy single
“Baby Burp”
7 Minute Ladder:
1 Burpee
2 Thrusters (95/55)
3 Burpees
4 Thrusters
5 Burpees
6 Thrusters
7 Burpees
8 Thrusters
Etc… Keep adding one rep each time you switch exercises.
Tomorrow’s Forecast:
Wednesday’s workout calls for running and toes to bar.
Box Brief:
Bring A Friend Day is on Thursday!!!
“Cruise Control”
20 Minute AMRAP:
50/35 Calorie row
40 Ring push-ups
30 Deadlifts (185/135)
20 Burpee box jump overs (24/20)
Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, strict press, burpees, and thrusters.
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?! Click the link here.
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 Wall balls (20/14)
1 Rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 Wall balls
1 Rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 Wall balls
1 Rope ascent
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.
Box Brief:
If you would like to buy a t-shirt representing this event and supporting Catholic Charities click the link here.
