Wednesday & Thursday, July 23 &24

Wednesday & Thursday, July 23 &24

Wednesday & Thursday, July 23 &24

Bring a Friend Days are ON for this Thursday through Sunday. 

Every class…as many broz [or chicas] as you want!

Just don’t ditch em!

We’ll have our Fitness/Performance/Sport programming going on so in addition to our Coaches helping them find the right path hopefully you can help them choose what’s best for them also.

Also – if they can fill out our Online Waiver at the bottom or side of our website & they’ll be good to go!

 

-The CrossFit Games are streaming on games.crossfit.com all week and playing at night Friday through Sunday on ESPN & ESPN2.

This is an amazing opportunity to not just watch the capacity these athletes have…but I think what is really the coolest is how efficient they do everything because of their great technique. Watch for little things they do and see how you can apply that idea to your own training to move forward just a little bit more.

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Wednesday’s Training

Fitness/Performance/Sport

Ax3
A1. Bulgarian Split Squat x8 each leg
A2. DB/KB Bench Press x8; 30×1

Bx3
B1. GHD Raise x10-12
B2. Turkish Get Ups x3 each arm

C. 10 min AMRAP
100m Farmers Walk Single Arm [can alternate as needed]
10x Burpees
10x KB CLean [5 each arm]

MAP:  7:30am/6:30pm

6 min on 2 min off x4

1&3:
Run 100m
10x KB Clean [5 each arm – or sub to 10x russian swings]
10x Burpee

2&4:
Row 100m
10x DB Snatch
10x Striders

And Thursday’s Benchmark Training

Fitness Only:
Skill: Rowing Technique + Movement Review

WOD: Fight Gone Badder

3 rounds for max reps

1 min per station rest 1 min after all 5 stations are complete
Wall ball
KB Swings
Box Step Ups/Jumps + Step Down
Burpees
Row for cal

Fitness/Performance/Sport

A. Partner/Team Row – Coach’s Choice

B. ‘Fight Gone Bad’
3 rounds for max reps
1 min per station rest 1 min after all 5 stations are complete
Wall Ball
SDLHP/Power Clean [75/55]
Box Jump [20/16]
Push Press [75/55 -from ground]
Row for Cal