Post workout stretching
Back Squat
1 – 1 – 1 – 1 – 1
-then-
1 set of 5 @85% of 1 rep max
For Time:
30 Power cleans (135/95)
30 Front squats (135/95)
30 Shoulder to overhead (135/95)
Box Brief:
I’ve have just one word for you. Stretch!
Fieldz
Diana
“GI Jane”
For Time:
100 Burpee pull-ups
Box Brief:
Have a friend you’re trying to motivate to workout? Bring them this Thursday to Bring a Friend Day.
Steve L.
Micah, Nico & Louis
12 Minute Clock:
1 Minute AMRAP – Double unders
1 Minute AMRAP – Wall balls (20/14)
2 Minute AMRAP – Double unders
2 Minute AMRAP – Wall balls (20/14)
3 Minute AMRAP – Double unders
3 Minute AMRAP – Wall balls (20/14)
Box Brief:
This Thursday is Bring a Friend Day.
Brandi
9:30am crew
Box Brief:
The Sunday blog is up! This week we’re talking about what it means to be “mentally tough.” This doesn’t just apply to that terrible workout you did last week. Mental toughness pertains to all the difficult things you deal with in life. Building a strong mental foundation will get you through tough moments, inside and outside of the gym. The question now becomes, how do I become mentally tougher? As today’s article will soon tell you, it starts by deciding what you’re are going to do. Whether that’s deciding to go to the Crossfit games, or just be the best parent and spouse that you can be. Once you truly commit to these decisions, nothing can stop you. This Sunday’s article is very simply titled “Mental Toughness” written by Sage Burgener. Enjoy!
If you missed the Crossfit Games events from Wednesday they are all posted here. Below are one of the highlights from the sprint event.
Yesenia
4 Rounds:
45 Second AMRAP:
Deadlifts @ 1 ½ body weight
45 Second rest
45 Second AMRAP:
Weighted step ups w/ KB (72/53)
1:45 Rest
@20:00
5 Minute AMRAP:
PVC sit-ups
Box Brief:
This Saturday is the water balloon workout, bring a towel and stay away from white clothes!
Amy
Elizabeth G.
3 Rounds:
500 Meter row
50 Double unders
25 T2B
Box Brief:
Ever wonder what the benefits of stretching are? Here is a short article on the top ten benefits you receive from all that stretching you do.
Also a reminder that the weightlifting seminar is today. The 6:30 and 7:30pm classes are cancelled.
Chris Gifford
Hannah
Front Squat
4 – 4 – 4 – 4
6 Minute AMRAP:
Sets of 3 unbroken strict HSPU
*modify with strict press at 70% of 1RM
Box Brief:
This weekend we will have our Water Balloon WOD!
Thursday’s 6:30pm & 7:30pm classes are cancelled due to the weightlifting clinic. Sign up sheet for the class is at the whiteboard.
8:30am crew
Tracy
For Time: Teams of 3
100 Calorie row
100 Box jump overs (24/20)
50 Power snatches (95/65)
50 Overhead walking lunges (95/65)
50 SDLHP (95/65)
100 Box jump overs (24/20)
100 Calorie row
Box Brief:
This Thursday at 6:30pm Ricky Rhinehart will be hosting the weightlifting clinic. Cost is $20.
