Search

July 3rd, 2018


HOLIDAY SCHEDULE!

Tuesday 7/3- NO 6:30pm class. We will be watching the D-Day fireworks on the hill at the Box when it starts to get dark. We'd love for you to join us!

Wednesday 7/4- 9am and 10am CrossFit only. *No HIIT classes for the day

Saturday 7/7- No Open Gym. The 2nd Annual Hero Games will be going down @4pm, with the after-bash (around 8pm or so). If you'd like to know how to get involved or volunteer, let us know!

..................

Strength:

4 Rounds (For *Quality)

Max effort set of ring dips

Immediately into 1 minute weighted plank

Conditioning:

4 Rounds

1 Minute max reps Burpee box jumps (30/24)

1 Minute max reps Dumbbell snatches (50/35)

1 Minute max reps Handstand push-ups

-1 MINUTE REST-


36 views0 comments

Recent Posts

See All

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST