Announcements

Friday is the last day to register for the Adaptive Nutrition Seminar and Challenge. The seminar is this Sunday 9:30AM – 12:00PM!

The only afternoon classes today are the 4:30PM CrossFit and 5:00PM QuickFit clases. Hang around afterwards for the 2017 Summer Series finale!

CrossFit

Warmup

2 Rounds
10 R Arm KB Snatch
10 Calorie Row
10 L Arm KB Snatch
10 Calorie Row

Stretching
T-Spine Mobility

Strength

Back Squat
4×4 @80%

WOD

For Time
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch

Beginner: 12 reps at 65/45
Intermediate: 75/55
Advanced: Rx

Athletes should be able to move through these snatches as close to unbroken as possible. 2 sets are acceptable in the later rounds but unbroken is the goal!

Competitor Extra

:20 Sprint
:40 Slow
Row 150/120 Calories

QuickFit

3 rounds
Run 400m
21 Dumbbell Box Step Ups 20s to 24″/10s to 20″
12 Burpees