July 4th Schedule

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CrossFit:

Power Snatch + Snatch Grip Push Press + Snatch Balance + OHS 1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch Grip Push Press: For clairty, this is from behind-the-neck, NOT in front.

Then,

4 rounds for time of:
20/15 Row Calories
10/7 Strict Pull-ups
20/15 Row Calories
Rest 1:30

18 Min time cap
Competition: scale amount of strict pull ups
Performance: 18/12 cal Banded strict pull-ups or ring rows
Fitness: 15/10 cal Banded strict pull-ups or ring rows

Schedule: 

July 3rd.- 
Tuesday night's last class is canceled and will look like a Friday Schedule. Which means:
RSM no 6:30pm
LF no 7pm

July 4th - 
One class only both locations
RSM 7:30am (childcare available)
LF 9:30am (childcare available)

As voted on by your peers in the facebook poll, we will be doing a Hero Wod honoring "The Seven".