July 10

Strength

A1. 5x2 Pause Front Squat

A2. 5x 30-60s Handstand Hold

MetCon

4 Rounds of:

20 Wall Ball (20/14)

10 Toes to Bar

July 9

Strength
A1. 5x1 Press
A2. 5x3 High Box Jump

MetCon
21-15-9
SDHP
Push Press
(95/65)

July 6

Thank you Roxy! T-Shirts coming soon!!

A1. 3-3-3-3-3 Deadlift (1min.)

A2. 5 x Max Effort HSPU (3min)

July 5

3 Rounds of:

800m Run

30 KB Swing

50 Sit Up

July 4

For you CrossFit Addicts here is a suggested 4th of July WOD

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

July 3

Check out Ken C. on the CrossFit Game Site (Click HERE)

"DT"

5 Rounds of:

12 Deadlift

9 Hang Power Clean

6 Push Jerk
(155#/105#)

Or scale with,

"Mini DT"

5 Rounds of:

9 Deadlift

6 Hang Power Clean

3 Push Jerk

EST will be CLOSED tomorrow (7/4)

July 2

Strength

5 x 5 Back Squat

MetCon

21-15-9

Overhead Lunge (45#/25#)

Pull Up

Burpee

EST will be CLOSED Wed. July 4th