Holiday Schedule

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Next Tuesday is the 4th of July, so we’ll have a slightly abbreviated schedule. Here’s what it looks like:

  • Saturday & Sunday (7/1 & 7/2): Regularly scheduled classes.
  • Monday (7/3): Mostly regular: 5am, 6am, 7am, 8am, 10am CF Lite, 5pm, 6pm, 7pm and 7pm 101, NO 8pm Class!
  • Tuesday (7/4): Only 10am class! Come get your WOD on before you BBQ and catch some fireworks!
  • Wednesday (7/5): Back to regular schedule!

Workout of the Day 6/29/2017 – Thursday

CrossFit

A. TEST
Clean & Jerk 1RM

B. Met-Con
AMRAP 18:
200m Run
12 Calorie Row
9 Toes to Bar
6 Ring Dips

CrossFit Lite

A. Met-Con
Tabata 20/10, 8 Rounds per movement:
Slam Balls (30#/20#)
Push-Ups
Jumping Pull-Ups
V-Ups
Double Unders

Rest 1 minute between tabatas. Traditional tabata scoring – lowest rep count in each tabata will count as score.

CrossFit 101

Skill.
EMOM 16:
0: 8 Push-Ups
1: 12 Jumping Pull-Ups

Met-Con.
AMRAP 7:
10 Box Jumps
10 Sit-Ups
10 KB Swings