3:30pm class
5 Rounds:
20/15 Calorie row
15 Dumbbell squat cleans (45s/35s)
15 Burpees
50 Double unders
2 Minute Rest
Box Brief:
Apollo Games is this Saturday!!!!!!
Volunteer meeting is this Friday at 6pm.
Jamie & Travante
Jake
For Time:
21 – 15 – 9
OHS (115/80)
HSPU
400 Meter run
Box Brief:
We still have a few open spots for the weightlifting clinic. Saturday at 11:30am is the date!
Courtney
TBT Chad aka “Kickin Wing”
20 Minute AMRAP:
100 Double unders
100 Foot walking lunge
Box Brief:
Just a reminder, the weightlifting class is this Saturday at 11:30am. Sign up before the spots fill up! Cost is $20.
Preston
Travante
Squat Clean:
Find a 3 rep max
10 Minute AMRAP:
5 Strict pull-ups
10 Push-ups
15 Air squats
Box Brief:
If you find yourself bored during the day then you may have found an opportunity to stretch!
Dan
…
For Time:
45 – 35 – 25
KBS (72/53)
Dumbbell sit-ups (35/25)
Burpees
Box Brief:
The weightlifting clinic is this Saturday at 11:30am. Cost is $20.
Todd
Scott & Chris G.
5 Minute AMRAP:
21 Calorie row
21 Deadlifts (95/65)
5 Minute rest
5 Minute AMRAP:
15 Calorie row
15 Front squats (95/65)
5 Minute rest
5 Minute AMRAP:
9 Calorie row
9 Thrusters (95/65)
Box Brief:
Elizabeth just had her baby girl!! Evelyn is gorgeous!
Elizabeth & Evelyn
5:30pm ladies
Box Brief:
Welcome to the Sunday blog! I hope everyone is having a great weekend. Usually I like to present you all with informative articles and videos. But sometimes it’s fun to showcase a “feel good” story . There are many benefits to performing CrossFit. Most of these benefits are obvious but there are countless others that will go unnoticed. And with some luck, I hope you never need. Today’s story is about an individual whose life was changed forever due to a polymicrobial brain infection. Thanks to his great physical condition he was able to survive this near-death experience. I hope you enjoy “CrossFit Lifeguard: Stephen Walker” written by Andréa Maria Cecil.
They start so young
For Time:
10 Squat cleans (135/95)
100 Double unders
8 Squat cleans (135/95)
80 Double unders
6 Squat cleans (135/95)
60 Double unders
4 Squat cleans (135/95)
40 Double unders
2 Squat cleans (135/95)
20 Double unders
Box Brief:
Thanks for bringing all your friends, it was a ton of fun!
LaFancy at his best
