Workout
As many rounds as possible in 14 mins. of:
14 push presses (50/35 lbs.)
14 pull-ups
14 box jumps (30/24 in.)
14 kettlebell swings (63/44 lbs.)
__________
Schedule Announcements
Friday, July 2: 8 a.m. class and 10 a.m. open gym
Saturday, July 3: 8 a.m. class and 10 a.m. open gym
Sunday, July 4: regular schedule
Monday, July 5: 8 a.m. class and 10 a.m. open gym
Please sign up for class and open gym in advance on Pike 13.
Workout
Overhead squat
7-7-7-7-7
Then,
21-15-9 reps for time of:
Overhead squats (45/35 lbs.)
Burpee
__________
Schedule Announcements
Friday, July 2: 8 a.m. class and 10 a.m. open gym
Saturday, July 3: 8 a.m. class and 10 a.m. open gym
Sunday, July 4: regular schedule
Monday, July 5: 8 a.m. class and 10 a.m. open gym
Please sign up for class and open gym in advance on Pike 13.
Workout
For total time:
1,000m row
Rest 4:00
500m row
Rest 2:00
500m row
Rest 2:00
250m row
Rest 1:00
250m row
Rest 1:00
250m row
Rest 1:00
250m row
__________
Schedule Announcements
Friday, July 2: 8 a.m. class and 10 a.m. open gym
Saturday, July 3: 8 a.m. class and 10 a.m. open gym
Sunday, July 4: regular schedule
Monday, July 5: 8 a.m. class and 10 a.m. open gym
Please sign up for class and open gym in advance on Pike 13.
Workout
10 rounds each for time of:
100m sprint
__________
Schedule Announcements
Friday, July 2: 8 a.m. class and 10 a.m. open gym
Saturday, July 3: 8 a.m. class and 10 a.m. open gym
Sunday, July 4: regular schedule
Monday, July 5: 8 a.m. class and 10 a.m. open gym
Please sign up for class and open gym in advance on Pike 13.
Workout
5 attempts for max load of:
1 deadlift +
1 hang squat clean +
1 power clean +
1 jerk
__________
Schedule Announcements
Friday, July 2: 8 a.m. class and 10 a.m. open gym
Saturday, July 3: 8 a.m. class and 10 a.m. open gym
Sunday, July 4: regular schedule
Monday, July 5: 8 a.m. class and 10 a.m. open gym
Please sign up for class and open gym in advance on Pike 13.
Rest day or make-up day
__________
Watch Jeremy Gordon on Family, CrossFit, and Fighter Jets from CrossFit.com.
