Join us between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from the last week:
- Sumo Deadlift 5-5-5-5-5 then 50 yds weighted walking lunges (50/35# DB held in each hand)
- Complete 3 rounds for time of: 400m run, 50 double unders, 25 burpees
- AMRAP in 15 minutes of: 5 strict pull ups, 10 power cleans (125/85#), 15 push ups
- Complete 4 rounds for time of: 25 RKBS (70/53#), 25 abmat sit ups, 25/18 cal row
- Back Squat 2-2-2-2-2 then box jump 5×5 (high)
- 21-18-15-12-9-6-3 reps for time of: wallballs (20/14# to 10/9′) and burpees
Schedule Notes:
- Nikki will be substitute coaching for tomorrow’s 5:30am CrossFit Endurance class.
- The Friday 6:00pm class is cancelled for this week only (July 27).
- We previously announced that the 9:30 class would be cancelled on Aug 3. Thanks to Coach Tanya, it’s back on!
- As a reminder, Wellness Living is our “official” class schedule, and all class changes and cancellations are reflected there. Thank you!
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Endurance WOD – “Hit and Run Randy”
Complete 5 rounds for time of:
– 15 power snatches (75/55#)
– 400 meter run
5:30am Results
DE 14:13 Rx
Zach S 14:55 Rx
KTS 15:00 Rx
Mike D 19:21 Rx
Danielle 19:35 (45)
Faith 18:22 (35)
Kelly G 15:04 (45 PC)
Sam 18:08 (75/65)
Rest up for 31 Heroes…..aka Bench Day!