Holiday Weekend Hours are in Mindbody.
July 4th:
CrossFit Classes @ 5:30, 6:45, 7:45 and 9 am
6 Week Challenge: 6:45, 10, 11 am
Kids Academy: MS @ 10 am | HS @ 11 am
July 5
Open gym from 5:30 am – 10 am.
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Primer: 20x On 10 sec off
Butt Kickers | Bear Crawl
Frankensteins | Bear Crawl
High Knee’s | Wall Walk
Floor Sweeps | Wall Walk
Figure Four | Shoulder Touches
EMOM x 6
odd: Row or Bike
even: Rd1 BB 20 Good Mornings | Rd2 Tempo Deadlifts | Rd3 Tempo Deadlifts |
Strength: OTE2M x 5
5 Tempo Deadlifts + HS Walk Practice (handstand weight shift, plate transfers, shoulder taps, or wall walks)
WOD: “Sugar Daddy”
21 Deadlifts, 400M Run
15 Deadlifts, 400M Run
9 Deadlifts, 400M Run
RX 225/155 | 275/185 | 315/225
Performance @225/155
Fitness @ 185/125
Fitness Light @135/95 | 200M Run
Bonus:
Gymnastics:
100 Reverse Grip Bar Pull ups (in sets of 5-20)
Strict Static Support Dips: 4 x Max Effort with 60s rest between sets
Rope Pull Ups – 4x Max Effort with 90s rest between sets
Ring Push Ups – 4x Max Effort with 90s rest between sets
Weightlifting:
Snatch 5 Singles OTM then Heavy Single 5×1 @ 70, 73,76% then Heavy Single
Snatch Pull 2 @100, 105, 110%
Front Squat. (no belt) 1 @ 70, 1 @75, 1@ 80%