Strength: 15 Minutes to work up to a heavy (challenge yourself, but maintain good form) Snatch Balance + Two Overhead Squats.
Conditioning:
“Diane”
21-15-9 repetitions for time of:
Great work to all our athletes who ran the Downtown Mile last night! We had a ton of PRs!
Today is bring a friend day, so bring in that friend/family member/co-worker who is curious about the crazy things you do at the gym; we have some fun in store today! After today Saturday will be your last chance until the fall.
Strength:
Working in teams of two:
3x 160m Sled March (no running)
Conditioning:
Working in teams of two, 15 minute, as many rounds as possible of:
*Partners must stay together on run; partner A carries seabag first 100m, both partners continue up hill to turnaround without seabag, then partner B carries seabag final 100m
**Partner A does 10 ring rows, then partner B does 10 ring rows; partner A does 10 box jumps, then partner B does 10 box jumps
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
We are in the midst of Solidarity Bring A Friend Week! Tomorrow (25th), and Saturday (27th) are your remaining chances to share the fun of CrossFit with a buddy. You’ll be their coach and workout partner. Start recruiting!
Also, remember that we’re cheering on athletes in the Michie Tavern Downtown Mile tonight (family race at 6:30, regular race at 7), and then some of us are heading over to Live Arts to see Steve A. perform in Legally Blonde at 7:30!
Last, but certainly not least, come by on Saturday, July 27th, to watch the CrossFit Games and hang out in the gym. We’ll have a grill set up, so BYOM (meat), and we’ll also have a cooler filled with some complimentary cold ones. Come join the fun!
Today is Bring A Friend Day! Thursday and Saturday of this week are even more chances for you to share the fun of CrossFit.
Strength:
Alternating with a partner, complete:
3×8 (4L/4R) Suitcase Deadlift w/Kettlebell
Conditioning:
“Double Under Cindy”
In teams of two, complete as many rounds as possible in 20 minutes of:*
*One partner works on Cindy while other partner does max double unders; switch after each completed round of Cindy. Record number of reps completed on Cindy and number of double unders (divide single unders by two).
Back by popular demand…this week is our second annual Bring a Friend Week! This Tuesday, Thursday, and Saturday are going to be fun team workouts specially designed for our members to guide their friends/family/coworkers through as their coach and teammate!
And, don’t forget that Saturday is our CrossFit Games viewing party. Details here.
Strength:
Every minute on the minute for 8 minutes : 3-Position Clean (mid/high hang, hang, floor), as heavy as possible with good form.
Conditioning:
8 minutes, as many rounds as possible of:
Great work Steve!