July 9th, Monday

July 9, 2018 By Winston Thompson

6 and 7am, Noon, 4:30(open gym) 5:30 and 6:30pm

Extra Reading

Are you the solution to your own situation?

Back Squat (5x5x5+)

65, 75, and 85%

CrossFit WOD(3 Rounds for time)

3 Attempts
30 Wall Balls
15 Hand Stand Push ups
50 Double Unders

July 7th, Saturday

July 6, 2018 By Winston Thompson

6 and 7am, noon, 4:30(Open Gym), 5:30 and 6:30pm

Extra Reading

Can you take the heat?

Deadlift (5x5x5+)

65, 75, and 85%

CrossFit WOD (AMRAP – Reps)

15 minutes
Row 250m
20 Lunge Switches
5 KB Snatch 32/24 Each Arm

July 6th, Friday

July 5, 2018 By Winston Thompson

6 and 7am, noon, 4:30(Open Gym), 5:30 and 6:30pm

Extra Reading

Cut out Carmel, avoid the knife

Deadlift (5x5x5+)

65, 75, and 85%

CrossFit WOD(AMRAP – Reps)

15 minutes
Row 250m
20 Lunge Switches
5 KB Snatch 32/24 Each Arm