Weekend Schedule
Friday July 3rd – 5,6,7,8,9,11am & Noon Classes. We will be closing at 1pm.
Saturday July 4th – We will be hosting a 9 & 10am class at Moakley Park. (less than 1 mile for the gym) Registration is not required, all are welcome. There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.
Due to limited participation, we have suspended All Zoom WODs moving forward.
Warm Up
3 rounds of
10 Banded Deadlifts
10 Banded Bent Over Rows
10 Banded Thrusters
10 Step Ups*
*Box Jumps round 2 & Box Jump Overs Round 3
Mobility
Chest/Thoracic Spine Softball Rolling
Strength
E2MOM12
Tempo Front Squat
3 Reps
3-2-1
*3 second negative, 2 seconds in the bottom, explode up, 1 second reset at the top between reps
WOD
21-18-15-12-9
Thrusters 95|65
Box Jumps Overs
Level 2 – 75|50
Level 1 – 55|35, 15-12-9-6-3