*Scheduling Note*
Next Monday, 07.04, we will be having one class at 1000. All other classes are cancelled.
Come join us for a special Fourth of July workout!
Strength
In 15 minutes, build to a 1 rep max weighted pull up.
Conditioning
Complete as many reps as possible in 22:00 of:
*Scheduling Note*
Next Monday, 07.04, we will be having one class at 1000. All other classes are cancelled.
Come join us for a special Fourth of July workout!
Strength
1. Deadlift
Performance:
Fitness:
*Performance will use 90% of their max from 2016.03.28 as their training max.
2. 3 Rounds, not for time:
Conditioning
For Time:
*Scheduling Note*
Next Monday, 07.04, we will be having one class at 1000. All other classes are cancelled.
Come join us for a special Fourth of July workout!
Strength
Bench Press
Performance: 5 x 3 @ 90%
Fitness: 5 x 2-4 @ 20X1
*Performance will use 90% of their max from 2016.05.23 as their training max.
Conditioning
Performance:
With a partner, for time, complete:
Fitness:
With a partner, for time, complete:
Immediately into, 6 alternating rounds each of:
Immediately into:
*Scheduling Note*
Next Monday, 07.04, we will be having one class at 1000. All other classes are cancelled.
Come join us for a special Fourth of July workout!
Strength
Back Squat
Performance: 3 Rep Max
Fitness: 5 x 2-4 @ 20X1
Conditioning
For max reps:
0845 Weightlifting
1000 CrossFit
In teams of 3, complete as many rounds as possible in 25:00 of:
The man-makers, kettlebell swings and burpee box jump overs will all be done at the same time. Once the last team member is done with their task, you all run 400m together. When you get back to start the next round, rotate stations.