WOD

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!

….

…

8 Minute AMRAP:
30 Deadlifts (135/95)
15 Box jumps (24/20)
25 Deadlifts (185/135)
15 Box jumps (24/20)
20 Deadlifts (225/155)
15 Box jumps (24/20)
15 Deadlifts (275/185)
15 Box jumps (24/20)
10 Deadlifts (315/205)
15 Box jumps (24/20)
5 Deadlifts (365/225)
15 Box jumps (24/20)

2 Rounds:
Partner A – Weighted plank
Partner B – Max sit-ups until partner A can’t hold plank

Box Brief:
Due to the nutrition seminar last weekend I wanted to post a brief article explaining the differences between a Zone and macronutrient tracking systems.  Enjoy Zone Vs. Macros: Accounting for Fat in Protein.

Paytyn

Epic picture…

Front Squat
5 – 5 – 5 – 5 – 5

4 Rounds:
30 Second AMRAP – Lunges w/KBs in front rack (53s/36s)
30 Second rest
30 Second AMRAP – Ring push-ups
30 Second rest

Box Brief:
Next Monday the 4th we will only have three classes, 6:30am, 8:00am, and 9:30am.

Dee