7.3.19- Holiday Schedule

By July 2, 2019WOD

4th of July Schedule: 7:30,8:30,9:30am Classes ONLY. We will resume a normal schedule Friday, July 5th. Drop Ins, please reserve a spot in class online ahead of time! Thank you for your understanding.

Today’s CrossFit Workout

Strength

  • 3 Rounds for Total Weight
    • 50’ Dual DB/KB Walking Lunge
      100m Sandbag Carry (1 break max)

Conditioning

  • For Time:
    • 50 Cal Assault Bike
      25 Sandbag Over Shoulder (100/75#)

CRX: 100#+/75#+

Today’s SWEAT Workout

  • Tabata:
    1 – Assault Bike
    2 – Pushups
    3 – Jumping Lunges
    4 – 1-Arm KB Rows (odd-R, even-L)
    5 – Hollow Rocks

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