171 CrossFit – Sun, Jul 9
 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!We will begin Crossfit Kids class on Tuesday July 11, from 5:00 p.m. to 5:30 p.m on Tuesday and Thursdays.  we will move the 4:30 class to 4:00 on those days

Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>8/8 Single Arm DB Deadlift</p><p>8/8 Single Arm DB Hang Power Clean</p><p>8 Alt. Box Step-Ups</p><p>16 Alt. Deadbugs</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>10 Single DB RDL</p><p>10 Alt. DB Hang Power Clean</p><p>10 DB Goblet Alt. Box Step-Ups</p><p>10 Sit-Ups</p>

Workout – Performance
Metcon (Time)
<p>1.) 2 ROUNDS FOR TIME</p><p>10 Deadlifts (225/155)</p><p>20 DB Goblet Alt. Box Step-Ups (50/35)|(24/20)</p><p>30 Alt. DB Hang Power Cleans</p><p>40 Sit-Ups</p><p> </p><p>(Score is Time)</p><p> </p><p>-Rest 2:00 b/t P1 &amp; P2-</p>
Metcon (AMRAP – Rounds and Reps)
<p>2.) AMRAP x 6 MINUTES</p><p>4 Deadlifts</p><p>6 DB Goblet Alt. Box Step-Ups</p><p>8 Alt. DB Hang Power Cleans</p><p>10 Sit-Ups</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (100/70)</p><p>KG DB: (22.5/15)</p>

Workout – Fitness
Metcon (Time)
<p>1.) 2 ROUNDS FOR TIME</p><p>10 Deadlifts (155/105)</p><p>20 DB Goblet Alt. Box Step-Ups (35/20)|(20)</p><p>30 Alt. DB Hang Power Cleans</p><p>40 Sit-Ups</p><p> </p><p>(Score is Time)</p><p> </p><p>-Rest 2:00 b/t P1 &amp; P2-</p>
Metcon (AMRAP – Rounds and Reps)
<p>2.) AMRAP x 6 MINUTES</p><p>4 Deadlifts</p><p>6 DB Goblet Alt. Box Step-Ups</p><p>8 Alt. DB Hang Power Cleans</p><p>10 Sit-Ups</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (70/47.5)</p><p>KG DB: (15/10)</p>

Partner Finisher – All
Metcon (AMRAP – Reps)
<p>IN TEAMS OF 2…</p><p>AMRAP x 8 MINUTES*</p><p>Max 100m Runs</p><p> </p><p>*P1 runs 100m while P2 rests. Partners tag and switch.</p><p> </p><p>(Score is Total Completed 100m Runs)</p>