Don’t forget spirit week NOT THIS WEEK BUT NEXT WEEK!

Details Below

METCON MONDAY! – Pay attention to Wod start times and have your equipment ready for the workouts.
Wod 1-
7 Minutes- AMRAP
20 Sit ups
20 squats

Wod 2-
10 Minutes
7 pull ups
10 KB swings
30 Doubles

Wod 3
10 Minutes-
15 wall balls
10 Burpees

Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one on one nutrition counseling. Click here for details.

Warm Up
4 rounds
5 pull ups
10 push ups
15 squats

Strength
Bro day-
Bench press
5,5,5,5,5
(Dumbbell curls for sets of 10 between sets)

Then 20 Minute Amrap (start with the class, nobody benching on the rig while people are trying to do pull ups)
Run 800M with a sandbag for a buy in
then rounds of
5 pull ups
10 push ups
15 squats with remaining time

Extra work
Partner Karen 150 wall balls for time
Throw the ball up, partner catches it
partner throws you catch- stand next to each on the wall.

Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one on one nutrition counseling. Click here for details.

Warm Up- Run 1 mile or row 1600 and grab a bar to warm up for deadlifts

Strength-Let push ourselves today
Deadlift 5,5,5,5,5

Wod-60/50 cal bike buy in
3 Rounds for time
20 Kettlebell Swings 70/55
200M Run
20 goblet squats 70/55

Warm up-
Run or row 800
50 Air squats

Strength- Go heavy! take the bar from the ground. If you are newer we are going to go lighter and do 6 push presses and 4 push jerks

Push press  EMOM 5 minutes
4 push presses per minute

Push Jerk EMOM 5 minutes
3 Heavy push presses per minute.

Wod 1- 7 Minutes
7 Thrusters 115/75
7 slam balls

5 Minutes Rest- adjust your weight down

Wod 2- 7 Minutes
7 Thrusters 95/65
7 pull ups

Extra- 4 Rounds
One partner planks
one partner sled pushes

Dont forget about our Open House on August 9th from 6:30 to 8pm. Bring your friends and family out for a beginner friendly workout and to see the gym.

Warm Up
3 Round
30 Second Squat Hold
250 M Row
10 Ring dips or bench dips

Strength
Back Squats
5,5,5,5,5 Last set should be as many reps as possible at 85 Percent

Wod
15 Minute Amrap
14 Dumbbell snatches
7 Ring dips (or bench dips or push ups)
10 box jumps

Extra work
3 rounds
25 v-ups
30 second hollow hold
30 second superman