August Long Weekend Schedule:

Friday:

Regular Hours

CROSSFIT

Gymnastics (Skill)

Handstand Hold/HSPU/Handstand Walk

MetCon

2 Rounds For Time of:

60 Wall Balls

15 Ring Muscle Ups

CROSSFIT

MetCon

“Fight Gone Bad”

3 Rounds For Total Reps of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s SDHP (55/75#)

60s Box Hops (16/20″)

60s Push Press (55/75#)

60s Row (Cal)

60s Rest

(Compare to 040516)

Throwing it way back to 2008 with this WOD Demo/Explanation video straight from www.crossfit.com.  The sport has definitely come a long way in the last decade!

CROSSFIT

Lift

i) Hang Squat Clean 2-2-2-2-2 (Ascending)

ii) EMOTM 8 Minutes of:

3-Position Power Clean + 1 Split Jerk

MetCon

For Time:

75 Double Unders

5 Triple Unders

10 GHDSU

50 DUs

10 Triple Unders

20 GHDSU

25 DUs

15 Triple Unders

30 GHDSU

Reminder we will be closed Saturday/Sunday and Yoga has been temporarily moved to Tuesday, June 27th @ 530am next week!!

CROSSFIT

Lift

OH Squat 3-3-3-3 (Ascending)

Snatch Balance 3×6 (Light)

MetCon

16 Minute AMRAP of:

30 Calorie Row

30 Box Hops (20/24″)