July 3, 2019
SCHEDULE ANNOUNCEMENT
Holiday Hours for this week will be as follows:
Wednesday, July 3rd
All Classes are Regular except there is NO 6:30pm Class
Thursday, July 4th
9:00am – 11:00am (CrossFit Class and Open Gym) ONLY
Friday, July 5th
9:00am, 12:00pm, and 3:00pm CrossFit Classes ONLY
Strength: Push Jerk (Conditioning)
12 minute EMOM
Odd: 5 Push Jerks* (from floor)
Even: 40 Double Unders
*Push Jerks must be taken from the floor. Try to build in weight if possible over the 6 sets.
Metcon:
3 Rounds (Not for time)
20 Dumbbell Box Step ups (50/35 x 2)
15 Dumbbell Tempo* Bench Press
10 Strict Ring Rows w/ :03 Negative
Rest 2:00 between rounds
*Tempo = :03 Down + :01 Up
NO GYMNASTICS CLASS TONIGHT. THE 5:30pm CLASS WILL BE A REGULAR CROSSFIT CLASS.
