Friday 7/25

The in-house comp will kick off at Noon on Saturday. Today is the last day to sign up! We will make the heats based on who is on the sign up sheet. 

No noon class this Saturday due to in house comp.

CrossFit kids/teens camp starts Aug. 11th. Please sign your kids up at least a week in advance. 

Still need a few more people for the bus to Boston! I want to reserve the bus soon, so please sign up so I know you're in! 

Fitness:

Strength: 

A. 6 minute emom 

3 deadlift @ 65-70%

Wod:

45 seconds Rowing for calories

15 second Rest

45 seconds of Abmat sit ups

15 seconds of Rest

45 seconds of Kettlebell Swings (53/35)

15 seconds of Rest

45 seconds of air squats

4 minutes and 15 seconds  Rest

Performance: 

Strength: 

A. 6 minute emom 

3 tng deadlift @70-75% 

Wod: 

45 seconds Rowing for calories

15 second Rest

45 seconds of Tuck ups 

15 seconds of Rest

45 seconds of Kettlebell Swings (70/53)

15 seconds of Rest

45 seconds of Wall Ball Shots (20/14)

4 minutes and 15 seconds  Rest

X4 sets