Tuesday 7-9-13

"Helen"
3 Rounds
400 M run
21 KB Swings (53#/35#)
12 Pull ups

Great little mobility piece for those shoulders

Monday 7-8-13

EMOM 10 Min
3 Power Cleans + 2 Front Squats +1 Jerk (205#/140#)

5 Min Rest....

5 Rounds
5 squat cleans (165#/110#)
5 shoulder to over head
5 over the bar burpees 

HUGE thank you to everyone who came out for CrossFit for Hope on Saturday and gave a little sweat to give back to the St. Judes foundation. 

Don't forge to get those missing on ramp classes in before August rolls around.  Until then don't be afraid to try out one of our regular classes if you've completed the on ramp class for that day.  See you guys tomorrow :)

Saturday 7-6-13

CROSSFIT FOR HOPE!
THREE ROUNDS OF:
BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24" BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Friday 7-5-13

10 Min AMRAP
200 M Sprint
10 hanging power snatches (115#/85#)
2 Rope climbs

Thursday 7-4-13

HAPPY 4TH OF JULY!!!  Just a reminder that we will be closed today and for tomorrow morning's classes.  We will be open for the afternoon classes tomorrow.  Hope to see you all there!  

Stay safe today!

"Chelsea"
EMOM 30 MIN
5 pull ups
10 push ups
15 air squats

Wednesday 7-3-13

SKILL WORK
5 Min max Double Unders
* If you are proficient in double unders, practice triple unders

Back squat
Find a 20 rep max

Tuesday 7-2-13

15-12-9
Squat clean (95#/65#)
Bar muscle up

3 Min Rest

9-12-15
KB Swing (80#/62#)
HSPU