Rest Day

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The CrossFit Games start Tuesday, July 19 with Masters and Teenage athletes! Read "How to Watch the 2016 Games" for more info. 

For time:
30-calorie row
30 box jump-overs (24/20 in.)
30 power snatches (95/65 lb.)
30 overhead step-back lunges (95/65 lb.)
30 sumo deadlift high pulls (95/65 lb.)
30 box jump-overs (24/20 in)
30-calorie row

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Join us Saturday at 11 a.m. for Yoga for Athletes with Coach Debbie!

5 rounds for time: 
5 clusters (135/95 lb.)
10 chest-to-bar pull-ups

Back squat 3-3-3-3-3-3-3-3 

Every minute for 8 minutes, alternating: 
60 double-unders
5 strict L pull-ups

Rest Day

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Read "Cancer, Carbs and Controversy" from the CrossFit Journal

3 rounds for time: 
500-meter row
9 thrusters (115/85 lb.)

At 0:00
Every minute for 8 minutes: 
2 squat snatches (75% 1RM)
At 12:00
Every minute for 8 minutes: 
2 squat clean and jerks (75% 1RM)
At 24:00
6-minute AMRAP: 
3 unbroken strict handstand push-ups

4 rounds for time: 
12 deadlifts (205/145 lb.)
12 burpees
12 kettlebell swings (70/53 lb.)
12 wall-ball shots (20/14 lb.)

Glen
30 clean and jerks (135/95 lb.)
1-mile run
10 rope climbs
1-mile run
100 burpees

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Happy 4th of July! We'll have one class today with Coach D at 9 a.m. Have a great holiday!

Rest Day

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Watch "Kitesurfer Gordon Heather: Whichever Way the Wind Blows" from the CrossFit Journal

Run 1,600 meters
Rest 4 minutes
Run 1,200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters

For every interval, you will alternate running 200 meters fast and 200 meters as recovery.

American Dream
20-minute AMRAP: 
1, 2, 3, 4, etc. ...
Cleans (205/145 lb.)
Muscle-ups