Wednesday 7.19.17

Strength/Skill: Clean Pull + Clean Complex, 6 x 1, every minute

• 1 Complex = 1 Clean Pull + 1 Clean
• Build up to a heavy set

WOD: For Time

• 3 RFT
  • 10 Burpee Box Jump Overs (24/20)
  • 5 Power Cleans (155/105)
  • 10 HRPUs
    • 1 min mandatory rest / adjust weights / record time
• 2 RFT
  • 10 Burpee Box Jump Overs (24/20)
  • 5 Power Cleans (185/120)
  • 10 HRPUs
    • 1 min mandatory rest / adjust weights / record time
• 1 RFT
  • 10 Burpee Box Jump Overs (24/20)
  • 5 Power Cleans (205/135)
  • 10 HRPUs
    • record time
    • 20 min cap on entire workout
    • 3 separate scores, 1 for each part

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.
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>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.