7/2/16

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4th of July

All regular classes, next Monday, 7/4 are canceled. To celebrate the 4th, we will be doing a WOD at Winnemac Park. Meet at the gym at 8:30AM for a warmup and we will run over to the park for a WOD beginning at 9AM!

Yoga is Canceled this Sunday, 7/3

It will resume the following week.

Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders
Strength:

1o mins to find a 1RM Power Snatch

Conditioning (Competition):

15 min AMRAP:
Advanced

  • 10 Muscle Ups
  • 20 HSPU
  • 40 Double Unders
  • 8 Snatches (135/95)

Rx

  • 10 Pull Ups
  • 10 Strict Burpees
  • 5 Wall Walks
  • 25 Double Unders
  • 10 Snatches (95/65 or 55%)

 

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