Goblet squats, T2B, Strict HPSU

Sunday, June 25

Summer Boot Camp Schedule Starts Monday June 26th!

Monday 7:30-8:15 am

Tuesday 1-1:45 pm (remains the same)

Wednesday 7:30-8:15 am

Also on 4th of July, Tuesday, we will be having one class at 9am. All other classes are cancelled. We will be completing our traditional 4th of July workout "The Seven" Like any workout it can be scaled and modified. Anyone with previous CrossFit experience that would like to tackle the workout are welcome to attend.

WOD: 21-15-9 goblet squat 80/55, T2B, Strict HSPU

Strength: 3 rounds: 10 kipping swings, 10 single arm shoulder touches(remove hand from pull up bar and touch shoulder), :30 second hold

Accessory: 100 hollow rocks, 100 super mans

Recovery: Coaches Choice


Partner Saturday

Saturday, June 24

Summer Boot Camp Schedule Starts Monday June 26th!Monday 7:30-8:15 amTuesday 1-1:45 pm (remains the same)Wednesday 7:30-8:15 am

Also on 4th of July, Tuesday, we will be having one class at 9am. All other classes are cancelled. We will be completing our traditional 4th of July workout "The Seven" Like any workout it can be scaled and modified. Anyone with previous CrossFit experience that would like to tackle the workout are welcome to attend.

WOD: Teams of 2: 100 cal row, 100 American Swings 53/35, 100 cal assault bike, 100 burpees (if odd number either split workout in half or have two people mirror each other)

Strength: 8x8 back squat @ 50% of 1RM (complete every other minute)

Recovery: Coaches Choice


"Lizzie"

Friday, June 23

Summer Boot Camp Schedule Starts Monday June 26th!Monday 7:30-8:15 amTuesday 1-1:45 pm (remains the same)Wednesday 7:30-8:15 am

Also on 4th of July, Tuesday, we will be having one class at 9am. All other classes are cancelled. We will be completing our traditional 4th of July workout "The Seven" Like any workout it can be scaled and modified. Anyone with previous CrossFit experience that would like to tackle the workout are welcome to attend.

WOD: “Lizzie” 12,9,6 Power cleans 185/135 and Ring Dips(scaled ring dips are to be scaled with no bands)

Strength: 1 rep fat bar bench press

Accessory: 4x20 laying on your side thumb down rear delt raises

Recovery: foam roll

Lizzie: Lizzie