Last Day of JUNE!

Remember Wednesday  is our Health Challenge Award Ceremony!! 6:30pm after YOGA.

Also…. 4th Of JULY WOD this Saturday at 9AM bring a friend (no open gym)

 

CF WOD:

Deadlift

5-3-3-1-1-1RM

then…

With a Continuous 21 min Clock:

5 min AMRAP:

15 reps Thrusters (wt to get 20 unbroken)

15 reps Box Jumps (24/20″)

3 min REST

5 min AMRAP:

12 reps Thrusters (same as above)

12 reps Box Jumps (30/24″)

3 min REST

5 min AMRAP:

9 reps Thrusters (same as above)

9 reps Box Jumps (34/30″)

 

Mobility WOD:


   
    

Jun.29.15

Last Chance to Get your Measurements & Pic’s in …. As on WEDNESDAY July 1st is our Health Challenge Award Ceremony @ 6:30pm will be going on!

**No 6:30 class as we will be having our social and winner announcements.

Also the new Athlete of the Month will be announced .

 

CF WOD:

Snatch Complex: (10 minutes)

6 x 1

then…

For Time: (20 min limit)

10!

Clean and Jerk (135/95, wt to get 12-16UB)

*After each round do 1 round of Cindy (5 pull-ups, 10-push ups, 15 air squats)

 

Mobility WOD:

 

 

Jun.23.15

Challenge End Friday! Get ur Pics and Measurements in soon!

July 1st at 6:30pm will be our Health Challenge Ceremony announcing Winners and new Athlete of the Month! 

   

 CF WOD:

“Mr. Perfect”

For Time:

10-8-6-4-2 HSPU

2-4-6-8-10 Power Clean, 135/95

then…

1000m Row (FT)