Strength/Skill Development
A. Back squat: 10, 10, 10. Rest 3 minutes. Start @ ~60% max & add per set as able.
B. Single arm DB walking lunge x 16 steps. Switch arms after 8 steps x 3 sets. Rest 60s b/w sets.
WOD
AMRAP in 10 minutes of:
8 Knees to elbows
6 DB Push-press (tough NTE 45/35lbs)
4 Pull-ups (Adv:C2B)
2 Burpees
Post best BS x 10, best DB for WL & total rounds with DB PP load.
Reminder: New CFA class schedule begins today. Conditioning Foundations class begins Tuesday, July 10th. No Tuesday or Wednesday evening classes this week!
Wednesday, July 4th hours: CrossFit classes at 6am, 7am, 9:30am & noon.
Name BSx10 Rds DB#
Frank 145 6 25
John 225 6+16 45
Bill 145 6 30
Ward 245 6 35
Scott 175 5+3 25
Ozzie 175 5 25
Denise 95 5 25
Susie 95 5 20
John 115 7+1 30
Katie 115 6+15 25
Tom 245 8 45
Dan F 175 7+5 45
Dale 155 7 35
Seth 145 5+15 35
Jana 105 6+6 20
Ginna 105 8+14 20
Robb 165 7+6 35
Tom 125 6 25
Phil B 125 6+14 20
Anna 125 5 25
Hunter 165 6+15 35
Anna and I enjoyed our visit this morning…we’ll definitely come back the next time we are in town.
Congrats to Ginna for winning the women’s division @ Shindig 5k this past wknd. http://www.citizen-times.com/article/20120702/PHOTO/120702001/Weekend-photos?odyssey=tab%7Ctopnews%7Cimg%7CFrontpage&nclick_check=1
Name BSx10, Rds/DB#
Evan 205/7+4/45
Mado 95/5+6/15 strict press
MCK 95/5+14
KK FS 105/5+3/15
Collin 165/6+13/35
Allison 75
Tina 115/6+5/25
Katy 85/5+16/15
Mike K 135
Joel 185/6+12/35
Anthony 185/3/40
Holland 195/7+5/30 hands ripped
Robert F. 185/6/45
Brooke 125/8+3/15 modified
Sarah d. 105/7+10/15
Callahan 85/7/12 mod.
Brian T. 175/4+5/25
Peter 10x145lbs, 6 @ 35lbs