Rest day or make-up day

Workout

For total distance:

Row 1:00/rest 1:00
Row 2:00/rest 2:00
Row 3:00/rest 3:00
Row 4:00/rest 4:00
Row 3:00/rest 3:00
Row 2:00/rest 2:00
Row 1:00/rest 1:00

Workout

For the heaviest set possible:

Front squat
7-7-7-7-7-7

Workout

As many rounds as possible in 13 mins. of:

4 strict handstand push-ups
8 GHD sit-ups
10 sumo deadlift high-pulls (75/55 lbs.)

Rest day or make-up day

Workout

As many reps as possible in 15 mins. of:
1 wall ball
1 chest-to-bar pull-up
2 wall balls
2 chest-to-bar pull-ups
3 wall balls
3 chest-to-bar pull-ups…

Continue adding one rep each round until time has elapsed.

Workout

CrossFit Games Event 9

21-15-9 reps for time
Bike erg calories
Snatches (105/75 lbs.)

__________

Announcements & Reminders

New Open Gym offerings!

• As of Tuesday, August 3rd, we are now offering Open Gym from 3:30 to 4:30 p.m. on Tuesdays, Wednesdays and Thursdays.

• Advanced sign up in Pike 13 is required.

Class Sign-Up Reminder

• Please continue to sign up for all classes in advance via Pike 13!

• Even though class sizes are no longer capped, advanced sign up helps your coaches deliver the best possible experience for all class members. So help them help you and get signed up!

Rest day or make-up day

__________

Read Lifting Weights? Your Fat Cells Would Like to Have a Word. from the New York Times.

Workout

CrossFit Games Event 10

For time:
30 toes-to-bar
1.5-mile run
30 toes-to-bar
1.5-mile run
30 toes-to-bar

Time cap: 30:00

__________

Announcements & Reminders

New Open Gym offerings!

• As of Tuesday, August 3rd, we are now offering Open Gym from 3:30 to 4:30 p.m. on Tuesdays, Wednesdays and Thursdays.

• Advanced sign up in Pike 13 is required.

Class Sign-Up Reminder

• Please continue to sign up for all classes in advance via Pike 13!

• Even though class sizes are no longer capped, advanced sign up helps your coaches deliver the best possible experience for all class members. So help them help you and get signed up!

Workout

For time:
550-yard sprint

Then,

Deadlift
5-5-5

__________

Announcements & Reminders

New Open Gym offerings!

• As of Tuesday, August 3rd, we are offering Open Gym from 3:30 to 4:30 p.m. on Tuesdays, Wednesdays and Thursdays.

• Advanced sign up in Pike 13 is required.

Class Sign-Up Reminder

• Please continue to sign up for all classes in advance via Pike 13!

• Even though class sizes are no longer capped, advanced sign up helps your coaches deliver the best possible experience for all class members. So help them help you and get signed up!