Thursday 7.20.17

Strength/Skill: Snatch & OHS Complex, 4 x 1, every 90 seconds

• 1 Complex = 1 Snatch + 3 OHSs
  • If you Squat Snatch, it DOES NOT count as an OHS

WOD: Partner AMRAPs

• 10 minute relay of running 1 lap
  • Partner A runs 1 lap, then Partner B runs 1 lap, then Partner A, then Partner B.  Alternate in this fashion for 10 minutes, running as many laps as possible.
    • 1 min rest / record score
• 14 min AMRAP
  • 10 T2B
  • 8 DB Walking Lunges, 2 for 1 (50s/30s, DBs down by sides)
  • 6 Hang Squat Snatches (115/75)
    • Partners alternate exercises.  A does T2B, B does Lunges, A does Snatches, B does T2B, etc.
      • 2 scores at the end of the workout.  1 for however many laps you and your partner were able to run as a team, and 1 for the amount of rounds and reps of the 14 minute AMRAP you were able to complete as a team.

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.