Warm up:
6 Minute partner bike and plank hole
Partner 1 bikes for a minute
Parnter 2 hold plank as long as possible.

Grab a bar-
Go through this warm up with empty bar then slowly add weight to get to your starting weight. GET YOUR WEIGHTS READY FOR THE WOD.
15 Empty bar clean and jerk from the shin
15 empty bar snatches
15 empty bar thrusters


SCALE AS NEEDED- We will have several scaling options available based on your mile run time… if you are not running we will change it to a row.
0-10:00 1 Mile Run then Max C&J 135/95
REST 3 MIN 14:00-21:00
800m Run then Max Power Snatches 115/80
REST 3 MINS 24:00-28:00
400m Run then Max Thursters 95/65

Take you fitness outside the box or just relax for the day and get rested up for Friday when we return to normal hours.

Baseball game day. Here are today’s hours
Morning classes have normal schedule.
Night classes 4pm and shortened 5pm class ONLY. Gym closes at 5:45 sharp so our coaches and gym members that are taking the 5 can make it to the game on time.

Warm up
3 Rounds
200 M Run
5 Burpees
10 Lunges

Weight Vest (optional) Wedneday
25 Minute Amrap
Run 200M
10 Burpees
50 m sled push (share sleds) If sleds are full 50m walking lunge.
14 Single arm dumbell clean and jerks (Complete 7 on one side, then 7 on the other side)

Morning classes you might have a little extra time after class for this core blaster.
10 Minute emom
even minutes 30 second hollow hold
Odd minutes 15 weighted sit ups.

Don’t forget the baseball game is tomorrow night! Schedule for TOMORROW is as follows.
Normal hours for all morning classes. Night classes 4pm and shortened 5pm only! There are 65 people going to the game plus all the coaches, gym closes right at 5:45 TOMORROW

Warm up-
8 Minutes with a partner
Partner 1 bikes or rows for a minute
Partner 2 does 10 Pass Throughs with a pvc and 5 Overhead squats

Skill/strength 15 Minutes
Work on lighter sets of 4 overhead squats- get at least 5 sets in. *you can add in front squats if your overhead squat needs work

Wod
“1776”
4 Rounds
17 OH Walking lunges (45/25 Plate)
7 Ring Dips
6 Thusters 135/95

Warm up- Group- each movement walk down and back the length of the floor
2 Rounds
Sampson stretch
Lateral squats
Big arm circles
Butt kicks
***9am we are going to do the workout outside depending on the size of the youth program. the area is shaded but bring your sunglasses and sunscreen if you want. We didn’t realize that when we added a 9am Crossfit it would be so popular, but don’t worry, we are keeping it on the schedule after the kids program is over in a few weeks. Sharing is caring.

Strength/skill – use lighter weights, this is just a warm up for the wod
12 Minutes
Even minutes – 3 Power cleans, plus 1 front squat
Odd Minutes- 40 second hollow hold

Wod
400m Run
45 Squat Cleans 75/55
400m Run
30 Burpees
400m Run
15 Box Jumps (Be careful, dead legs)