Hey Buddy…Happy 4th!

Jul 4th, 2018

Category: CrossFit

Hey Buddy…Happy 4th!

Happy 4th

Schedule Update

Today July 4th!!! – All Levels Classes at 9 & 10 with Coach Andrea. The gym will open at 830am if anyone wants to get in earlier.

Thursday July 5th – Normal Schedule. No Intro Class.

10 mins of Dynamic with 100m runs
and partner bandy stuff – lunges, side shuffle, bear crawl, high knees, band run.

Go over all movements and get them started.

Partner WOD – 45 mins
1.5 Mile Run
60 Burpee Pull-ups
100 Kettlebell Lunges (2,1.5)
60 Burpee Box Jumps
100/80 Calorie Bike

*Partition all reps
*For the run switch every 200-400m

Level 2 (1.5,1),
Level 1 (1,26lb)(1 mile, 40/80/40, 80/60)
Ski Sub = Same Cals as Bike

Extra Work
Squat Snatch – Every 2 Mins for 20 Mins

1 from each position
-High Hang
-Above the knee
-Below the Knee

*There should be a clear 2 second pause at each position


  1. Sean Flannery 07/05/2018 at 12:59 pm

    Happy 4th, until the next time. Enjoy the rest of summer

  2. Sean Flannery 07/05/2018 at 12:58 pm

    WOD: 28:30 Rx w/Matt
    Extra: up to 150#