Monday 7.17.17

Strength/Skill: Thruster, 6 x 1, EMOM

• Perform 1 Thruster every minute for 6 minutes
• Off of the racks

WOD: Fran & AMRAP

• 21 – 15 – 9 reps of:
  • Thrusters (95/65)
  • Pullups
    • 8 min cap (0 to 8:00)
    • then, for 15 minutes (8:00 to 23:00), work on the following AMRAP:
      • 50 Double Unders
      • 7 S2O (@ 70% of your 1RM), off of the ground
• So the class schedule will run as follows:
  • From 0 to 8 minutes, the class will work on Fran.
    • If it takes you 3 minutes to finish Fran, then you have 5 minutes to rest and change your weights for the S2O in the AMRAP.  If you cannot complete Fran in 8 minutes, then you have no rest going into the AMRAP.
  • From the 8 minute mark until the 23 minute mark, the class will work on the 15 minute AMRAP.
    • At the end of the workout you will have 2 scores, your Fran time and your AMRAP score.

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.
——————————————
>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.