WOD - Thursday, 7.2.2015

Alicia and Jenn during today's WOD!

Alicia and Jenn during today's WOD!

Holiday Weekend Gym hours

FRIDAY JULY 3rd we will have regular classes in the morning.  6am/ 8:30am/9:30am and 11am.

There will be NO afternoon classes on Friday the 3rd.

SATURDAY JULY 4TH

we will be doing the last event of the 2007 CrossFit games.

1000m row 
then, 5 rounds of 25 pull ups, 
7 push jerks (135/ 85lbs)

Class times are at 9:00am and 10:00am. 

SUNDAY JULY 5th the gym will be closed.  

We hope everyone has a wonderful July 4th day and night.  We will post an at home WOD for Sunday for those of you who want a work out.

Starting Monday July 6th we will be adding 7am class on Mondays/ Wednesday/ Fridays for the summer.  

WARMUP
Row 250m
Run 200m
10 Bottom Half Burpees
5 Push Up Position Shoulder Rotation (breakdance)
10 Reverse Lunges (each side)
10 Beat Swings
10 Tuck Jumps

IWT
Part 1: 3 rounds with 3 minutes rest between rounds:

5 Bar Muscle Ups (Scale to 12 Chest to Bar Pull Ups)
3 minute Row (Goal 875/775m)

-Rest 5 minutes-

Part 2: 3 rounds with 2 minutes rest between rounds:
8 Overhead Squats @ 50% of 1RM Snatch
8 Burpees
Run 400m

-Rest 5 minutes-

Part 3: 21-15-9

Toes to Bar
Box Jump Overs (24/20)

FITNESS 
WARMUP
400 m run, 2 rounds of 16 walking samson stretch, 15 situps, 10 airsquats, 10 sec top of the dip hold

12 min EMOM;
Even min- 20 Wall ball (20/14), Odd min- 50m Farmers carry

3 rounds for time
10 toes 2 bar, 15 goblet squats (26/35), 20 burpee over box -