Justin
10 Minute EMOM:
2 Hang squat snatch @ 70% of 1 rep max
10 Minute Ladder:
5 Burpees
10 KBS (72/53)
1 Legless Rope Climb
10 Burpees
20 KBS
1 Legless Rope Climb
15 Burpees
30 KBS
1 Legless Rope Climb
20 Burpees
40 KBS
1 Legless Rope Climb
Continue to add 5 burpees and 10 KBS every round
Box Brief:
As the temperatures continue to increase, make sure to hydrate throughout your day. See you tomorrow!
….
Hersh
21 Minute EMOM:
Minute 1 – 200 Meter run
Minute 2 – 5 Power cleans + 10 Lunges (135/95)
Minute 3 – 35 Double unders + 5 Strict pull-ups
Box Brief:
While I have your attention, don’t forget to stretch!
…
Jake
Split Jerk
Find 1 rep max
Back Squat
1 Pause back squat + 1 Back squat
Box Brief:
The weightlifting clinic has been cancelled this Saturday.
Scatter!
Hayden
For Time:
21 – 15 – 9
Bar muscle-ups
Burpee box-jumps (30/24)
Box Brief:
Anyone is still welcome to sign up for the 60 day nutrition counseling. Talk to Courtney for more information.
Collin
Linsey
“Holleyman”
30 Rounds:
5 Wall balls (20/14)
3 HSPU
1 Power clean (225/155)
Box Brief:
This Monday, July 4th we only have 3 classes, 6:30am, 8:00am, and 9:30am.
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet will be on the whiteboard. Cost is $20.
Natasha
5:30pm crew
Box Brief:
Welcome back to the Sunday blog! You might still have sensory overload from all the articles I recommended last week. So instead of more reading, I have a video to post. The topic is fitness, which is something we all want to improve. But what is fitness? How do we improve it? How do we test to see that improvement? Those are but a few questions that Greg Glassman, the founder of Crossfit, set out to answer. This film titled “The Test of Fitness” answers these questions and shows the evolution of Crossfit both from a training and a test perspective. As always, I hope you enjoy and I’ll see you on Monday.
Speaking of Monday, just a reminder we only have three classes on July 4th. Class times are 6:30am, 8:00am, and 9:30am.
Sean & Erica
5 Rounds:
15 T2B
30 Pistols
45 Double unders
Box Brief:
Next Monday the 4th we will only have three classes, 6:30am, 8:00am, and 9:30am.
Travante
Mel T
Overhead Squat
Find 5 rep max
“Death By”
Strict HSPU
Box Brief:
It’s time for that weekly reminder to stretch! Find a comfortable spot on the floor and mobilize!
….
