Thursday 7.13.17

Strength/Skill: Snatch Pull & Snatch Complex

• 1 Complex = 1 Snatch Pull + 1 Snatch
• 6 x 1 Complex, EMOM

WOD: 20 min AMRAP, Ascending Reps

• Run 2 Laps (same every round)
• SDHP – 1, 2, 3, 4, etc.
• Snatch – 2, 4, 6, 8, etc.
• Deadlift – 3, 6, 9, 12, etc.
  • Rx weight – 135/85
    • Complete as many rounds and reps of this as you can in 20 minutes.
    • 1 score at the end of the workout.

The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez, Jess Pogoda
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
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.
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>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.