Tuesday 7.25.17
“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts 21 Box Jumps Rx – DL(Bodyweight)\BJ(24/20″) L1 – DL(50% Bodyweight)\BJ(24/20″) L2 – Coaches Choice
Monday 7.24.17
“LYNN” 5 rounds of: Max Bench Press, Bodyweight Max unbroken Pull ups* Rest 3 minutes between supersets RX – Bodyweight L1 – 50% Bodyweight L2 – Coaches Choice
Sunday 7.23.17
14 Minute AMRAP: 15 Situps 15 Arch-Ups 20 DB Front Squats 20 DB Push Press 30 Burpees 30 Double-Unders Rx – DB(55\35), DU’s L1 – DB(40\20), DU’s or DT’s L2 – Coaches Choice
Sunday 7.22.17 Weightlifting Class Time
Reminder that Sunday Weightlifting Class will be held at 11:00 a.m. instead of 10:00 a.m. for Sunday 7.22.17 only. CrossFit at 12:00 p.m. will remain the same.
Saturday 7.22.17
5 RFT 30 Cal Row 30 Box Jump 30 Wall Balls Can be performed as teams of 2. Rx – BJ (24\20),WB(20,14) L1 – BJ (20\16), WB(14,10) L2 – Coaches Choice
Friday 7.21.17
On the 2:00 x 10 Rounds: 3 Ring Muscle-Ups 5 Deadlifts 7 Handstand Pushups Rx – MU\Deadlifts (275/185)\HSPU L1 – 3 C2B\3 Ring Dips\Deadlifts (225/135)\Pike HSPU L2 – 3 Ring Rows\3 Ring Dips\Deadlifts\Strict Press
Thursday 7.20.17
50 Double-Unders, 50 Sit-Ups 40 Double-Unders, 40 Sit-Ups 30 Double-Unders, 30 Sit-Ups 20 Double-Unders, 20 Sit-Ups 10 Double-Unders, 10 Sit-Ups Run 200m after each set of DU\Situps Rx – Double Unders L1 – Double Unders\Double Taps L2 – Coaches Choice
Wednesday 7.19.17
Minutes 1-9: On the 90 Second x 6 Rounds: 2 Squat Snatches (80%) 4:00 Rest Minutes 13-22: On the 90 Second x 6 Rounds: 2 Squat Clean and Jerks (80%) 4:00 Rest 100 Overhead Squats for Time Rx – OHS (95/65) L1 – OHS (75/45) L2 – Coaches Choice A post shared by Chris
Tuesday 7.18.17
3 Rounds 400 Meter Run 21 Burpees Rx – 400m Run\Burpees L1\L2 – Coaches Choice A post shared by Dave Castro (@thedavecastro) on Jul 16, 2017 at 6:10pm PDT
Monday 7.17.17
“Jackie” 1000m Row 50 Thrusters 30 Pull ups Rx – 45\35\Pullups L1 – 45\35\Pullups or Ring Rows L2 – Coaches Choice