171 CrossFit – Tue, Jul 4
We will only have 1 class at 9:00 a.m. on Tuesday July 4th. We want to wish everyone a very happy and safe 4th of July Holiday. Summer is here, and it is time to get jacked and get tan! Our 8-week Oly cycle is here, which means getting the PR board ready for members to celebrate their progress over the next two months!
Our COMPETE program also has some barbell cycling work queued up for July, and FLEX has some heavy hinging on the docket for massive back and gains for athletes that want it.
The temperatures are heating up, and so is the programing. Let's go!
Warm-Up
Warm-Up
<p>EMOM x 6 MINUTES (:45 On / :15 Off)</p><p>MIN 1 – Row*</p><p>MIN 2 – Up-Down + Box Step-Up</p><p>MIN 3 – Inchworm + Push-Up</p><p> </p><p>*2nd round, perform a 200m Run. </p>
Workout – Performance
Small (Time)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
<p>(Score is Time)</p>
Workout – Fitness
“SMALL (FITNESS)” (Time)
3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jumps (20)
600m Run
800/600m Row
35 Burpees
35 Box Jumps (20)
600m Run
(Score is Time)
Optional Cool Down
Metcon
<p>EMOM x 8 MINUTES</p><p>MIN 1 – :45 Tib Raises</p><p>MIN 2 – :45 Feet Elevated Calf Raises</p><p>MI 3 – :45 Childs Pose</p><p>MIN 4 – :45 Rebound Pose</p><p> </p><p>(No Measure)</p>
