Friday, July 18, 2014

WOD - SATURDAY, JULY 19TH 2014

5PM!

  video
- 9:30 CLASS WORKIN!!

* HAPPY BIRTHDAY SUPERCLEARY!!!! YOUR THE MAN PAL!

**  COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
FRIDAY, JULY 25TH - 5PM AND 6PM WILL BE CANCELLED.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.

OLYMPIC LIFTING WARM-UP
500M ROW
REVIEW STANDARDS AND WARM-UP FOR CLASS

OLYMPIC LIFTING CLASS
A. FIND 1RM SQUAT SNATCH
B. FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 100 WEIGHTED ABMAT SITUPS

ENDURANCE WARM-UP
400M RUN
20 WALKING LUNGES
50 ABMAT SITUPS

ENDURANCE CLASS
3K ROW 
300 DOUBLES 
3 MILE RUN 

RESULTS FROM 7/18/14

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