Did Someone Say Shoulder-Day?

Work Out of the Day

SKILL/SWOD

I. Deadlift Stamina
3-6-9-12-15
Unbroken Deadlifts (60% 1RM)
Alt: 30% of Max Effort Strict HSPU

METCON

II. 3RFT
800m Run
80x DU
21x PP 115/85

RX+

Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Body Armor
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Conditioning
“Trail Blazer”
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds – 115/85
Barbell Kilos – 52/38

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

THE NEXT BRING A FRIEND WOD IS SATURDAY, AUGUST 10th

Saturday, July 27th
8:00am Open Gym & No Yoga
9:00am Coach Paul’s Team WOD

Thursday, August 1st – Sunday, August 4th
THE CROSSFIT GAMES 2019

Saturday, August 3rd
8:00am Open Gym & Yoga
9:00am Coach Nic’s Team WOD

Saturday, August 10th
8:00am Open Gym 
9:00am Coach Jaida’s Bring-a-Friend Team WOD

Saturday, August 17th
8:00am Open Gym 
9:15am Heats begin for the Annual 31 Heroes WOD (teams of 2), 31 minute AMRAP
Try to arrange your partner in advance. Sign up in schedule book. Scaling in schedule book.

Saturday, August 24th
8:00am Open Gym, No Yoga (NOGA) & Team WOD
9:15am CF Rebels’ Mock CF Games Fundraiser Event

Saturday, August 31st 
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD

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