***THINGS TO REMEMBER***
Friday July 3 2015 – No 8pm class (Boot Camp)
Saturday July 4 2015 – No 8am class (Boot Camp)
Saturday July 4 2015 – No 9am class (CrossFit)
Saturday July 4 2015
The 7am Boot Camp class will have a mixture of Boot Campers and CrossFitters. This will be a 90 minute class. DO NOT show up late. Teams will be assembled as you walk in the door.
Boot Campers and CrossFitters must expect the following:
Heavy Deadlifts
Power Cleans
Barbell Carry
Burpees
Bear Crawls
Long Distance Running
Rope Climbs
Kettlebell Swings
WOD July 4, 2015 (Saturday) Boot Camp & Crossfit
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CrossFit – Fri, Jul 19
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
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CrossFit – Wed, Jul 17
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
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CrossFit – Tue, Jul 16
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
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