Fourth of July Weekend Schedule:
Saturday: 10am WOD, 11am-1pm Open Gym
Sunday: 11:15 am WOD, 12:15pm Open Gym
Monday: 10am Holiday WOD
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Bench Press:
20 Minutes to Find 1Rm
AMRAP 10:
1 mile run
ME Clusters 115/80
FX: AMRAP13/ 95/65
Fourth of July Weekend Schedule:
Saturday: 10am WOD, 11am-1pm Open Gym
Sunday: 11:15 am WOD, 12:15pm Open Gym
Monday: 10am Holiday WOD
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“Fight Gone Bad”
Three rounds, 1 minute rounds:
Wallball shots, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – go from the ground
Row for calories
Rest
compare: 10/1/2015
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Luke 6:28: Bless those who curse you, pray for those who mistreat you.
Need some inspiration? Check out this video!
“Olympic Total”
1 RM
*Snatch
*Clean and Jerk
Compare: 3/28/2016
Remember to purchase your ticket for our BCF & CFR7 Nats Game, Saturday, July 16! Either bring in $23 cash or Paypayl [email protected].
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Tomorrow: Olympic Total
Friday: Fight Gone Bad
Saturday: 1RM Bench Press
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Handstand Walk Technique:
*HS Hold wall/partner
*Kiss the Wall to HS Hold
*HS Shoulder Taps (Same side)
HS Walk to Kiss the Wall
*Spotted Walks
RX: 100ft HS walk for time
FX: 50ft HS walk for time
Partner WOD Chipper:
1000 m Row
50 Pull ups
50 HSPU
50 KBS 32/24, Fx: 24/16
50 WBS 20/14
1000 m Row
Testing Week Guys! Make sure that you are making good choices to promote recovery and performance.
Today: CF Total
Friday: Fight Gone Bad
Saturday: Bench Press
*Olympic Total: TBD
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CrossFit Total
1 RM
*Back Squat
*Strict Press
*Deadlift
compare: 3/31/2016
Juice Plus tasting tonight from 6:00-8:00pm! Try out Juice Plus’ gummies, proteins, and bars and learn more about Juice Plus’ aim to promote whole nutrition. You can learn more here.
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Testing Week! This Tuesday we will retest our CrossFit Total, Friday we have Fight Gone Bad, and Saturday we test a 1RM Bench Press so be sure to hydrate, eat well, and plan accordingly.
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EMOM 15:
1) 10 Good Morning (A)
2) 10 Strict T2b, Fx: 10 Strict Leg raises ( feet above hip crease)
3) 10 Barbell Row (A)
4 Rounds for time:
400 m Run
20 Front Rack Lunges 115/80 Fx: 95/65
Yoga today at 10:00am with Lauren! Free for members, just $10 for friends!
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Tomorrow night:
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18 Minutes to find Heaviest Thruster Double
*From the floor
AMRAP 15:
40 Double Unders
20 lateral Burpee box Jumps
Free Class today at 12:00pm! Invite your friends and join them for a free, fun workout.
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Bench Press
5@75%, 3@85 and 1+ @95%
5 Rounds for time:
:40 work, :20 Rest
Station 1: KB SDHP 32/24, Fx:24/16
Station 2: Row Cals
Station 3: Pull Ups
Score: Total reps
