We have LOTs of outdoor workout space

WODs for July 1st-July 6th 2019

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
4 attempts at max duration L-sit hold
Post 3 rep max thruster and best attempt L sit duration… compare to April 9 2019


Monday 5pm Specialty Session- CrossFit Total Strength 
Front Squat-Push Press-Deficit Deadlift

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
15 DB split cleans (40/30#DBs)
21 pull ups
Post time, load, and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
10 1-minute rounds of:
20 air squats
Max repetition clean and jerk (60/45kg)
Rest 2 minutes between rounds
Post load and total number of clean and jerks

Wednesday 5pm Specialty Session-CrossFit Total Strength
Hang squat cleans and split jerks

Thursday’s WOD at 7 and 9:30am ONLY- Happy 4th of July Long Weekend
“White” – A Hero WOD
Five rounds for time of:
3 rope climbs, touch ceiling Rx= start seated with feet locked on rope OFF of ground
10 toes to bar
21 overhead walking lunges (20/10kg)
400m run
COMPARE TO: July 4th 2017, July 12 2016!

No Open Training Hour

Friday’s WOD at 7 and 9:30am classes today ONLY- Happy 4th of July Long Weekend
As many rounds as possible in 15 minutes of:
200m row
15 push ups (Rx+ 7 handstand push ups)
10 front squats (50/35kg)
Post total number of rounds and scaling

No Open Training Hour

Saturday 9:30am WOD Happy 4th of July Long Weekend
Filthy Fifty- an individual WOD

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Due to the limits on class sizes. Every member must book their time slot in advance.

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