Announcements

Grab some beer & good company and head over to the box this Sunday night to watch the Final Events of the 2017 CrossFit Games!

We will be changing the classes up a bit to accommodate the games schedule.

Sunday Evening Schedule:
Competitors Class @ 3:00 – 4:00 PM with Christina Chawana
CrossFit Class @ 4:00 – 5:00 PM with Chelsea Lamberth
CrossFit Games Watch Party @ 5:00 – 6:00 PM

Endurance

TBA

CrossFit

Strength

2 rounds of 6 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) – empty bar
3 rounds of 3 empty or light split jerks (slightly heavier than last week)
5 sets of 2 heavy split jerks (heavier than last week)

WOD

CrossFit.com 170720
AMRAP 15
30 Squats
20 Handstand Push Ups
10 Deadlifts, 225/155

Beginner: 20 Squats; 10-15 Dumbbell Push Press or 3 Wall Walks; 135/95
Intermediate: 15 Reduced ROM Kipping HSPU; 185/125
Advanced: Rx

Competition Class

Strength

7×7 Hang Power Snatch (Focusing on high elbows and quick transitions)

WOD

For time (20 Cap)
55 Power Snatch (40-50% 1RM)
55 Pull Ups (C2B, if mastery)
55 Cal Row
55 Push Ups (HSPU, if mastery)