WOD

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

David K.

For Time: Teams of 3
100 Calorie row, 100 C2B pull-ups
100 Calorie row, 80 Bar facing burpees
100 Calorie row, 60 Squat cleans (135/95)
100 Calorie row, 40 Push press (135/95)
100 Calorie row, 20 Bar muscle-ups

Box Brief:
Nutrition Seminar! If you want to sign up for the online group, send Courtney an email at [email protected].The cost is $150 for two months worth of personalized nutrition counseling.  You will be assigned a nutritionist to set up your macro “prescription.” Your coach will follow you throughout the 2 months and check in weekly to adjust the numbers. You will also be added to a Facebook group with everyone doing the coaching so there’s a sense of community.   The official start date is Monday the 4th, however if you want a different start date that can be arranged. Anyone can sign up for the nutrition coaching, you did not have to attend the seminar. 

Brent