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%)