Thurs 7.7.16

“Your influence is determined by how abundantly you place other people’s interests first”

Strength: DL, TNG, 4 reps, 6 Round EMOM , 70%


4 Min AMRAP 

  • 3 Power Cleans (135/95)
  • 6 HSPU
  • 9 Air Squats
    • Record Score

2 Min Rest

5 Min AMRAP 

  • 3 Squat Cleans (155/115)
  • 6 HSPU
  • 9 Air Squats
    • Record Score

2 min Rest

6 Min AMRAP 

  • 3 DL (185/135)
  • 6 HSPU
  • 9 Air Squats
    • Record Score

*3 Scores Total

  1. The goal of today is to move quickly. Choose a HSPU mod that is going to allow you to consistently move through the workout. The Weights for the Barbell get progressively heavier. Please make sure to record your weights and AMRAPS. The weight should be moderate to allow for a continuous pace.

Shoutouts: Diego C 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

Schedule/Event News:

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