7/4 Holiday Schedule: 9AM, 10AM, 4PM. All other classes cancelled. Gear up for our upcoming nutrition challenge starting July 8th! Our last seminar to go over the basics and rules is Saturday 7/6 @ 1:00PM! WOD 07 01 13 A. BS
06 15 13
WOD 06 15 13 A. 20 min to establish either a 1RM Clean and Jerk (or just Jerk) B. 10 min playing with HSPU/progressions C. “Fran” 21-15-9 Thrusters Pullups D. Help Phil! “Fran” demo – CrossFit Games 2012 (Female) “Fran” demo –
06 01 13
WOD 06 01 13 A. Every 90 sec (0:00, 1:30, 3:00…12:00): 2 Push Jerks B1. Bent over Row (3×5) AHAP. Rest 30-60 sec between sets. B2. Strict chinups/pullups (3×10). Rest 30-60 sec between sets. C. In teams of 2, with