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“It is not your abilities that show who you really are; it is your choices”
Strength: Snatch, 5×2, Hip Hang Snatch Complex (Power Snatch + Hang Snatch), Every 2 min
- Both reps are from the high hang (hip joint). First rep is a power snatch, the next rep is a hang snatch)
- Working on speed under the bar. Strong turnover into a active shoulders
Interval Work: 10 Rounds
- :30 sec Box Jump Overs (24/20)
- :30 sec Rest
- :30 sec HRPU
- :30 sec Rest
- Keep a continuous running total of all reps. One score at the every end
Shoutouts: None
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 14, 21
- August 4, 18, 25
Schedule/Event News:
- July 16, 2016: Rumble at the River
- July 16, 2016: Rafting Outing
- July 30, 2016: War at the Shore Comp
- August 6, 2016: Partner Palooza. Come support: Anne, Brett, Jacqueline, Mike I, Kenny, Nohemi, Glenn, Sasha, Reese, Kaitlin, Rich, Linny, Bebah, Yomaira, Dehnz, Tom W, Rebecca W
- August 6-14, 2016: Fitness Tour 7: Reunion Tour, Austin TX
- October 22,2016: Battle by the Bay 2
