Strength/Skill: Back Squats EMOM

  • from 0:00 to 3:00, 3×3 @ 75% of 1RM (work on the minutes 0:00, 1:00, and 2:00)
  • rest/adjust weights (3:00-4:00)
  • from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00)
  • rest/adjust weights (7:00-8:00)
  • from 8:00 to 11:00, 3×1 @ 95% of 1RM (work on the minutes 8:00, 9:00, and 10:00)

WOD: Chipper

  • 50 Abmat Situps
    • 3 Rope Climbs
  • 50 HSPUs
    • 3 Rope Climbs
  • 50 Pistols (1 for 1)
    • 3 Rope Climbs
  • 50 American KB Swings (70/50)
    • 3 Rope Climbs
      • In a Chipper format, you complete all reps of one exercise before moving onto the next.  Today you will do 3 Rope Climbs after you complete all 50 reps of each exercise.
      • 26 min cap

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July 22, 2017 – Rafting Trip
Aug 12, 2017 – CFS Beach Day

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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