CROSSFIT

MetCon

i) 2 Rounds For Time:

40 SDHP (55/75#)

30 Hang Power Clean (55/75#)

20 Push Press (55/75#)

ii) 2 Rounds For Time of:

40 Cal Ski Erg

30 Calorie Row

20 Calorie Assault Bike

Gymnastics

EMOTM 8 Minutes of:

30′ HSW

CROSSFIT

Strength

[7s Pause Back Squat + 4 Back Squats] x7 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

35 Pullups

Friday

Regular Hours

Saturday

CrossFit 10/11am – Coach Sam

Sunday

CLOSED

Monday (Holiday)

5pm – August Long WOD – Coach Sam

***Family & Friends Day***

Monday evening will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!!

CROSSFIT

Lift

Squat Clean (2) + Front Squat + Jerk 6×1 (Ascending)

MetCon

4 Rounds For Time of:

8 Burpee Deadlifts (35/50#)

10 HSPU

12 Box Hops (20/24″)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Sam

10am – Technique & Movement – T2B/Pullups(Strict/Kipping/Butterfly)/BMU – Coach Sam

11am – CrossFit – Coach Sam

12pm – Olympic Lifting – Clean & Jerk/Snatch/Accessory – Coach Sam

CROSSFIT

Strength

Push Press 20-20-5-5 (Ascending)

MetCon

21-15-9 For Time of:

KB Swings (1/1.5 Pood)

Med Ball Cleans (14/20#)

*After Each Round Perform 40 Tuck Jumps*