7/11

Strength
Bench 8×5
Weighted chin ups 8×5

Games Wod
3 rds for time
15 ring dips
20 pistols
200 m run

Fitness Wod
3 rds for time
15 box dips
20 step lunges
100 m run

7/10

Strength
Deadlift 5×5

Games WOD
100 BSU
50 T2B
25 Goblet Squats 53/35

Fitness WOD
60 BSU
40 K2E
20 Goblet Squats 35/26

7/9

Strength
5×3 Snatch 70%
5×2 Clean + 1 Jerk

Games WOD
15-10-5-10-15
HSPU
Dubs

Fitness WOD
15-10-5-10-15
Push ups
Singles

7/8

Strength
5×5 HBBS
5×3 OHS

Games WOD – For Time
Buy in – 400M row
5 Rounds
5 one leg burpees
8 kb Snatch 53/35
5 one leg buprees
8 Air Squats

Fitness WOD
5 Rounds
3 Burpees
5 KB swings
3 Burpees
5 Air Squats

7/5

For the next 12 weeks our cycle will be focused on building our CrossFit Total. Today we will establish a baseline from which to set our goals for the next 3 months. Every other week on Friday we will be running a repeat of todays programming. So get your mind right and come in ready to work!

Strength
Find 1 Rep Max in the Back Squat, Press and Deadlift
Find a comfortable max that allows you to maintain good form

Wod
Run 1 Mile For Time

7/4

american flag for post

God Bless America!
I love my country. I love my People. I love our Troops. This country has given me the opportunity to make of myself whatever I please. It sometimes seems far too easy for people to criticize and speculate over every action our country makes and I can modestly agree we may not be perfect. And while we are at it – no body, family or nation is or can be. However, I believe we have something pretty damn awesome going on over here and we are pretty close to perfect considering the alternatives! So go exercise your rights to do what you do. Today Im celebrating freedom, opportunity and the pursuit of happiness!
God Bless America!

7/3

Just a reminder that we have our pre grand opening sale going on. Lock in at $125 a month for an unlimited membership before July 13th. Also, get a 30 day trial membership for $50.image

Skill
100 Dubs for time or 10 min dub skill work

WOD
10-8-6-4-2
Back Squat
Stone 2 Shoulder

Games RX – 50% of max B Squat and 116/72
Fitness RX – 65/45 B Squat and 72/42

7/1

Skill
Back Squat 8 x 5

WOD

Fitness:
40 Wallballs 16/10
80 Single Rope Jumps
40 Wallballs 16/10

Games:
60 Wallballs 20/16
80 Dubs
60 Wallballs 20/16

6/28

SKILL

Front Squats 8×5

WOD

Fitness

8-6-4-2

DL @75% BW

Air Squat

Then 300m Run

Games

12-10-8-6

DL@BW

Clean@BW

Then 300m Run

6/27

Skill-

2x Snatch Complex

WOD– 12 Min Amrap

Fitness

5 Ovhd Step Lunge 25/15

4 Push ups

3 K2E

2 Pull ups

1 Burpee

Games

5 Ovhd step lunge 45/25

4 H.R. Clapping P.U.

3 t2B

2 BMU

1 Burpee