Hey all! Miscommunication on the Boss’s part. There is no open gym today. So sorry to be telling you this late!
July 4th we will be holding a 9 and 10 am WOD only!
Monday July 1st (For all of July we are going to be following a different style of programming. Let me know your feedback at the end of the month)
5×5 High Bar Back Squat at 70%
7 Strict Press 115/65
14 Hang Power Cleans 115/65
21 Lateral burpees over the bar
CrossFit-JournalPOST CrossFit Radio Episode 282 – On Episode 282 of CrossFit Radio, host Justin Judkins interviewed CrossFit Games qualifier Heather Gillespie and CrossFit Eternal owner Joshua Elmore. This episode was webcast live at 6 p.m. PDT on Wednesday, June 26, 2013. 2:52 Heather Gillespie won the Canada West Regional and will be making her second trip to the Games. She explained how the women’s competition was turbulent but tough because Alicia Connors, Emily B… http://ow.ly/2xYXra
CrossFit-JournalPOST Dan Bailey Visits CrossFit HQ: Part 2 – There’s more to Dan Bailey than a fake mullet, ultra-intense Broflex training sessions and trash-talking Rich Froning. In Part 2 of Bailey’s visit to CrossFit Inc. headquarters in Scotts Valley, Calif., he’s punk’d with a heavy dose of toilet paper and then proceeds to some snatch work. Then the 29-year-old athlete meets videographer Dave Leys, who shows him a sketch and small model of his invention: the cat… http://ow.ly/2xXHYa
Who wants to compete with me this weekend in Logan?
***hey guys. Come in Saturday at 8 am for mobility with Matt. Do you have problems with overhead squats? Presses? Muscle ups? Squats? Pistols? Front rack positions? This and so much more can all be fixed with mobility.
If you want to become fitter and stronger you must first become mobile.
Friday June 28th
It’s almost over!
2 rope climbs
100 m sprint
2 squat cleans 225/135
Core work to finish the week off right
CrossFit-JournalPOST Healthy Food/Junk Food Game – Kill two birds with one stone by teaching kids the difference between healthy food and junk food while they work out. All you’ll need is a paper grocery bag and a toy food setas well as a pack of kids who are ready for a two-course serving of fitness and education. http://ow.ly/2xUdiv
Thursday June 27th
7 minutes to establish 3 rep max overhead squat
30 burpee muscle ups for time
If you can’t do muscle ups you will do 30 burpee pull-ups for time