Friday July 31st 2015

We will be closed Monday August 3rd for the long weekend, but we will of course have a fun WOD at 10am for anyone that is sticking around town this weekend.

Prep 
800m run 
Coach's choice 

Strength 
10 min EMOM
1st 3-4 Tough bench press
2nd 4-6 Tough ring rows 

Conditioning 
20 min EMOM
1st- HSPU or Push ups 
2nd- 10 OH walking lunges 25/45 
3rd- 10 Lateral Burpees 
4th 30-50 Double unders 
5th- Rest 

Recovery 
Easy walk or row 
Friday Group stretch 

Thursday July 30th 2015

Prep
Hamstring/ groin mobility 
Running drills 

Strength 
3x
5 Bent Press per side  
10 Candlestick 

Conditioning 
800m run 
Rest 
1600m run 
Rest 
800m run 
Rest 
400m run 
Rest 

*Work to rest ratio is 1:1 

Recovery 
Easy walk or row 
Hamstrings 

Wednesday July 29th 2015

Congratulations to Greg Walter for passing his CrossFit Level 1 exam! It has been a pleasure to be a part of Greg's CrossFit journey, to have him help others reach there goals seems so fitting.  We are so proud of you Greg, welcome to the team!! 

Prep
3x 1 min AMRAP Double unders 
      5 Empty bar jerk 
      5 Push ups 
Burgner warm up 
3 Position cleans 

Strength 
1 Squat clean + 2 Jerk EMOM x10 
65-75% 

Conditioning 
4RFT
3 Hang Power cleans 105/155 
10 Buprees 
30 Double unders 

Recovery 
Easy walk or row 
Lat pull downs 3x20 
Sub scap visit 

Tuesday July 28th 2015

Prep 
800 m run 
Burgner warm up 

Strength 
EMOMx10 
1 Snatch Balance + 2 OHS

Conditioning 
8 min AMRAP 
1,2,3,4 etc
Power Snatch  75/115 
T2B

Recovery 
Easy walk or row 
Alexander shoulder stretch 

Monday July 27th 2015

Well I was glued to my TV screen today catching up on the CrossFit Games! I hope you were able to catch some of the events and witness the amazing athleticism that was being demonstrated!

Prep
500m row 
Overhead prep 
Coach's choice dynamic 

Strength 
Strict Press 
4-4-4-4-4 - 2 min 
Pull ups 
4-4-4-4-4- 1 min 
* weighted if possible 

Conditioning 
"Jackie"
For time; 
1000m row 
50 Thrusters 45/35
30 pull ups 

Recovery 
Easy walk or row 
Pecs/ Shoulders 

July 24th 2015

Prep
3 Rounds 
3 Strict pull ups 
6 Strict burpees 
9 Wall balls 

Strength 
Bench Press 
5-5-5-5-5 

Conditioning 
20 min EMOM 
1st- 250m row 
2nd-1-6 Kipping pull ups- unbroken 
3rd- 12 Thrusters 45/65
4th- Max push ups in 20 sec 
5th- Rest 

Recovery 
Easy walk or row 
Friday group stretch 

Thursday July 23rd 2015

Prep
800m Run 
Coach's choice dynamic 

Strength 
3 Rounds of 
5 Bent Press/ side 
10 Candlesticks 

Conditioning 
4 Rounds 
100m Farmer Carry L 
100m Farmer Carry R 
5 30 " Box Jumps 
1 Rope climb 

Recovery 
Easy walk or row 
Forearms