6 July 2015 6 July 2015
Monday 6 July 2015 '6 July 2015'

CHANGES:
The Fitness Challenge has been postponed for a later date.
We will be closed on Saturday, to support our coaches and athletes at the Clash at the Crystal Coast. Come show your support.

While you are enjoying your time with family and friends, don’t forget to take some time for yourself. Don’t loose all of the progress you have made. You can accomplish a lot at your home with a jump rope and your own body. If you are out of town, drop in the local CrossFit gym, learn something new, get some different perspective, and meet some new people. Have fun. See you all soon.
-Steve

1. Warm-up Level 2
30 Cal row
50 GHD sit-ups

2. Strength
A. Back squat 5×5 @77.5% – No belt, sleeves, or oly’s
B. Strict Press 5×5 @80% +5lbs – Focus on bar speed

3. Met-Con
AMRAP 10 minutes
1 Legless rope climb
12 Wallballs 30/20lbs
12 Box jump-overs 24/20″

4. Extra
5 Rounds
15 Unbroken HSPU (If you fail a round, the round starts over)
rest as needed between rounds

1. Warm-up Level 1
30 Cal row
30 GHD sit-ups

2. Strength
A. Back squat 5×5 @77.5% – No belt, sleeves, or oly’s
B. Strict Press 5×5 @80% +5lbs – Focus on bar speed

3. Met-Con
AMRAP 10 minutes
1 rope climb
12 Wallballs 20/14lbs
12 Box jump-overs 24/20″

4. Extra
5 Rounds
max effort HSPU
rest as needed between rounds

1. Warm-up Base
20 Cal row
25 sit-ups

2. Strength
A. Back squat 5×5 @77.5% – No belt, sleeves, or oly’s
B. Strict Press 5×5 @80% +5lbs – Focus on bar speed

3. Met-Con
AMRAP 10 minutes
3 rope climb walk ups
12 Wallballs 14/10lbs
12 Box step-overs 24/20″

4. Extra
5 Rounds
8-10 unbroken HSPU from a box
rest as needed between rounds

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