Strength/Skill: Thruster, 6 x 1, EMOM

  • Perform 1 Thruster every minute for 6 minutes
  • Off of the racks

WOD: Fran & AMRAP

  • 21 – 15 – 9 reps of:
    • Thrusters (95/65)
    • Pullups
      • 8 min cap (0 to 8:00)
      • then, for 15 minutes (8:00 to 23:00), work on the following AMRAP:
        • 50 Double Unders
        • 7 S2O (@ 70% of your 1RM), off of the ground
  • So the class schedule will run as follows:
    • From 0 to 8 minutes, the class will work on Fran.
      • If it takes you 3 minutes to finish Fran, then you have 5 minutes to rest and change your weights for the S2O in the AMRAP.  If you cannot complete Fran in 8 minutes, then you have no rest going into the AMRAP.
    • From the 8 minute mark until the 23 minute mark, the class will work on the 15 minute AMRAP.
      • At the end of the workout you will have 2 scores, your Fran time and your AMRAP score.

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July 22, 2017 – Rafting Trip
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From July 24th – July 28th, Bring a Friend, Family Member, Significant Other, Et Cetera.
——————————————
>They can come to any class.
>WODs will be created and adjusted to make the current athlete and the new athlete both succeed and get a great workout.
>You are allowed to bring someone up to 2 times
>You can bring as many people as you wish.
>Just tell them to bring a change of sneakers and come have fun :0). No need for them to sign up for class (you still do). We will handle that when they get to the box.
>If they cannot make the class you usually attend, you can accompany them to another class time and you do not have to work out if you choose not to.
>They can be someone who is new to the box or someone who has visited before.
>You are allowed to bring multiple people at once.
>You may bring a kid to the kids class.
>This applies to both Ladies Fitness and CrossFit.

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