4th of July Schedule

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This Friday, July 4th, we will only be offering a class at 10am!!! We will be closed the rest of the day. Saturday schedule will remain the same.  Have a fun and safe weekend and don’t drink too much!!

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Wednesday

skill:

Bench Press- establish a 3 rep max on bench press then do one set of max reps at 75% of your 3 rep max.

W.O.D. 

Complete 35 shoulder to over heads for time #145/100 with the bar starting on the floor.

At the beginning of every minute complete 10 lateral jumps over the bar.

9 minute time cap

 

Tuesday

skill:

2 dead lifts every 2 minutes for 20 mins. Work up to your highest 2 rep max and post score

W.O.D.

10 min AMRAP

10 barbell burpee dead lifts (pick weight)

10 chest to bar pull ups

10 box jumps #24/20

 

 

Monday

skill:

EMOM for 5 minutes 3 front squats at 70%

EMOM for 5 minutes 3 front squats at 75%

W.O.D.

3 rounds for time

30 wall balls #20/14

20 ab mat sit ups

10 alternating kettle bell snatches #53/35

© 2013 Crossfit of Fremont