Fri 6.10.16

“There are people who have money and people who are rich.”

Strength: Deadlift, 80%, 5×4 EMOM

Intervals: Every 3 min for 21 min

  • 50 Double Unders
  • 11 Cleans (115/75)
  • 9 SDHP (115/75)
  • 7 Box Jumps (30/24)
    • You will have 3 minutes to complete the above work. If you finish before the 3 minutes then you get to rest. If you don’t finish in 3 minutes stop where you are and start from the top.
    • Record the number of rounds you completed in the 3 minute window (7 total)
    • Scale accordingly to get all of the work accomplished between 2:15-2:45. The goal is to get some rest before your next 3 minutes.

Shoutouts: Dan J, Will B Bday
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

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