Holiday Schedule – CFS

Jul 3rd, 2017

Category: CrossFit

Holiday Schedule – CFS

Freedom 5K

4th of July Weekend Schedule
Monday 6/3 – All levels classes at 530AM, 630AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM. There WILL be bootcamp class at 6:30AM.
Tuesday 7/4 – Partner WOD! All levels classes at 8AM & 9AM only.  A combined Pre and Post Natal Class will be held on Thursday at 7am. Happy 4th!

Warm-up
6 min AMRAP
Row 250/200m
10 Heavy Wallballs

Strength
Clean and Jerk
Every 2 Minutes for 14 Minutes
1. 3 @ 75%
2. 3 @ 75%
3. 2 @ 80%
4. 2 @ 80%
5. 1 @ 85%
6. 1 @ 90%
7. 1 @ 95%

L1 – 3 reps working on tech-nique/form
L1 – 5 reps working on tech-nique/form
*More volume will allow for more practice with the movement!

WOD
10 Minute AMRAP
7 Power Cleans (135,95)
14 Wallballs

Cashout
2000m Row @80%

DISCUSSION 2 Comments

  1. Sean Flannery 07/04/2017 at 8:31 am

    Strength: 195-250
    WOD: 7 rds Rx

  2. JT 07/03/2017 at 12:51 pm

    Strength: 135#-210# (5# PR)
    WOD: 7+6 Rx
    Happy birthday America