4th of July Schedule Updates & Babysitting is Back!

Jun 29th, 2019

Category: CrossFit

4th of July Schedule Updates & Babysitting is Back!

Med Ball FUN

*Schedule Update* Babysitting is back today

*4th of July Schedule UPDATE*
Wed July 3rd – Normal morning and afternoon schedule. In the evening we will be running All Levels Classes in Southie Green only with classes at 3, 4, 5 & 6pm. There will no 7pm class and no PM classes in Orange.
Thurs July 4th – 9 & 10am classes only. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.

Reebok Shopping Opportunity
Looking to get your hands on the new Nanos or freshen up that summer wardrobe? Well, you’re in luck! Reebok has invited us to shop in their Boston store for 50% off of EVERYTHING! You can take advantage of this invite up until July 12th. Just show the invite below at check out. Happy Shopping!!

Warm-up
1:00 on/:15 off
-Burpees
-Muscle Snatches
-Lateral Up & Overs
-Barbell Roll outs
-Active Pull Up Hang

*Partner up and share 1 barbell/1 box per team.

WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station immediately for a good score. One point is given for each rep.

Scaled – (55/35)

*Coaches Tip* – keeping a running total of reps each round and write down your total during your 1 minute rest instead of wasting time in-between exercises!

Hope Results/Comments 7/11/17

WOD 2/Extra Work
3 Options*
Work up to a heavy Power Snatch for 3 reps
15 minutes of HS/HS walking practice
3 – 200m shuttle runs