July 16 2014
Free Class Saturday at 11AM
Yes, the last two days have been extremely rough. No, it wasn’t an accident that we did Burpees and Wallballs and Double Unders both days. Sometimes, though rarely, we want to see how the same movement (with both the same and differing rep schemes) effects us over multiple exposures. Seems like the general consensus for this experiment was “I hate you Dmac!” Don’t worry, we’re going to slow things down today to help us recover…should you rest? No. Come in, move around, work on the skills.
Sat July 19 – 12pm – The Triple 3 WOD going down for anyone as stupid as I am. Tackle this Games WOD before it happens in the Games.
Fri July 25th – 7:30P – Christmas in July – Do the 12 Days of Christmas and stick around for food and community while watching the CrossFit Games. $10 donation (which will help cover the beer).
10 Skin-The-Cats (Super Slow Front Lever Negative)
60s Noe-and-Toes Handstand Hold
20s L-Sit Hold
Hang Power Clean (135/95)
1 of each on the 1st Min, then 2 on the second, then 3, and so on until you can’t complete the reps in 1 Min.
5x Hang Squat Clean + 2 Front Squats + 2 Split Jerks (70%)
5×3 Pendlay Rows
5×5 Weighted Dips
5×5 Hip Thrusts