7/18/16

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OLY Class Schedule Change (This Week Only):

This week, our OLY class schedule will be as follows:

  • Tuesday – 6:30PM OLY
  • Thursday – 6:30PM OLY

The Saturday 12:00PM class is canceled. Our regular schedule will resume next week! Please note, that the Tuesday 6:30PM time slot will have (2) classes running at the same time (CrossFit & OLY).

Beach WOD 2016

Save the Date! Beach WOD 2016 will be on Saturday, July 30th! Details to follow.

Strength:

Back Squat: Find 1RM, then 1xME @ -25% (stop 2 reps shy of failure)
Suggested Warm Up for 1RM:

50% 1RMx 5
60% x 3
70% x 3
80% x 1-2
87% x 1
92 % x 1
97% x 1
101-102% (PR)
OR,┬áBack Squat: 3×8
Conditioning (Practice):

12 min AMRAP:

  • 10-15-20-25-30-35…. Unbroken Wall Balls (20/14)*
  • 10 TTB
  • 400m Run

*Your body or ball must remain in motion. If motion stops for longer longer than 2 seconds, your set is over.
 

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