Week in Preview, June 14 2020

“Well done is better than well said.”

 

– Benjamin Franklin


Announcements:

  • Class caps will increase to 15 across the board starting this week. Please make sure to continue to reserve your place ahead of time in Wodify!
  • Zoom Classes: There will be no Saturday Zoom classes moving forward. We will continue to have M-F classes at 6am, and 12pm. Links below:

Weekly WODs (CrossFit):

 

Monday – Squat Day Week 7

Last training week before we test our 5RM! While this is the heaviest training week of the cycle, let’s continue to focus on positions and stay within the training parameters of full range of motion. We’ve got a “Devilish” Dumbbell WOD dialed up to cap it off!

 

Tuesday – Hinge 25

Lots of hinging in this 5 round workout, with Up-Downs, Box Jumps, and Kettlebell Swings (which we’ll challenge you to go heavy on!). 375 total reps if you can get it all done within the time cap!

 

Wednesday – Push – Pull

Since Tuesday is all about the legs, Wednesday we get our pump on. Push Press and Pull-ups all day long, with an added “Chest-to-Bar” challenge for those who are up to it!

 

Thursday – You’re Dead to Me

It’s what you might be telling your coach after this one. Deadlifts + Bike calories is a beautiful, elegant, soul-crushing combination!

 

Friday  –  RED Friday

Remember to wear your red for this long AMRAP of running, hang snatches, and sit-ups to close out the week. Our hero this week is Marine Corps Gunnery Sgt. Diego D. Pongo, who died March 8, 2020 Serving During Operation Inherent Resolve

 

Saturday – Crossfit/ Level 2

We’ll kick off the weekend with a lung-burning couplet of Wall Balls and Double-Unders, and wrap it all up with a killer core “Tabata”. If you’re coming to Level 2, a Turkish surprise awaits!

Saturday –  Burn Class

All about the grip today in this couplet of Dumbbell Deadlifts and Push Press. How long can you hang on without setting them down?!

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