7/13/17 Workouts & News

Tomorrow Night is our July Barbecue: Drinks at 7pm and food at 7:30pm

We will not be having a BBQ in August so make your plans to join us tomorrow for a drink and bite to eat.

If you’d like, you can bring a drink or dish to share or something to add to the grill.

 

If you are bringing a friend to a class tomorrow  please have them register in advance HERE

 

CROSSFIT

 

Every 2 minutes for 10 rounds

Power Cleans

Rounds 1-4 perform 3 Reps

Rounds 5-7: Perform 2 Reps

Rounds:8-10: Perform 1 Rep

 

-5 Min rest-

 

5 Rounds for time...

5  Snatches @95/65

15 Hand Release Pushups

45 Double Unders

Time cap: 16 min

 

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FASTFIT

 

Every 90 Sec for 7 rounds

3 Pull ups (strict, box, seated)

3 Pull Up Negatives

 

-2 min rest-

 

As Many Rounds as Possible in 8 minutes

10 Slam Balls over the shoulder

10 DB Snatches (5 per arm)

10 Step Ups with DB

 

-2 min rest-

 

As Many Rounds as Possible in 8 minutes

10 Wall balls

10 Wall Ball Situps

10 Wall ball side throws (5 each side)





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