Wednesday, July 16, 2014

WOD - THURSDAY, JULY 17TH 2014

**  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.
video
- GONZOLO IN ELEMENTS 2 CLASS JUST MESSING AROUND AND OH DECIDED TO HIT CLOSE TO 10 UB BAR MU.  SUPERCLEARY IS IN THE BACK GETTING SMOKED!!!


WARM-UP
400M RUN
3 SETS
1 MIN ON - 1 MIN OFF PLANK HOLD - (55/35)
BURGENER SNATCH WARM-UP (PVC PIPE/BAR)
3-5 MIN FILL OUT WHITEBOARDS AND STRATEGIZE
3-5 MIN WARM-UP TO OPENING WEIGHT




WOD
10 ROUNDS
200M RUN
1 SQUAT SNATCH

------RULES OF THIS WORKOUT-------
* SCORE WILL BE TOTAL TIME AND TOTAL POUNDS MOVED
* YOU MUST DECLARE ALL LIFTS ON YOUR WHITEBOARD BEFORE WORKOUT STARTS
* IF YOU MISS A LIFT THAT WILL COUNT AS 0 AND YOU MUST MOVE ON TO THE NEXT LIFT/ROUND (SO DONT COME OUT TO HEAVY!)

RESULTS FROM 7/16/14


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