Mon 6.13.16

“You can either live with the pain of discipline or the pain of regret”

Clean: 9 Round EMOM of 1 Squat Clean, Start at a challenging weight and increase the weight as follows

  • Min 0,1,2 (all same weight)
    • Increase weight
  • Min 3,4,5 (all same weight)
    • Increase weight
  • Min 6,7,8 (all same weight)
    • Record heaviest weight and number of completed reps at that weight (example: 205, 2/3)

Just Move: 21 Min AMRAP 

  • 9 Hang Squat Cleans (135/95)
  • 6 S2O (135/95)
  • 3/2 Legless Rope Climbs
  • 400 Meter Run
  1. There is not much strategy that goes into today’s WOD. Just move. Today is a great day to scale up if you would like the challenge of heavier weight. Take your chances today and have fun.

Shoutouts: Zach D 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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