Operation Intensity – CFS

Jul 21st, 2017

Category: CrossFit

Operation Intensity – CFS

Kevin

*Reminder: There will be no babysitting services tomorrow. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.*

George Apjohn

Introducing George Nelson Apjohn!
Please join us in congratulating Al & Jenny Apjohn on the birth of their son, George Nelson Apjohn! George was born on Tuesday, July 18th, weighing in at 8 pounds 4 ounces, and 20.5 inches. Everyone is doing well and is happy and healthy! Al and Jenny have been a part of our community since 2013, and we could not be more happy for them. Jenny was a rockstar throughout her whole pregnancy. She was here on Saturday doing her version of the 30-minute workout… just 3 days before she delivered! We can’t wait to have the whole Apjohn family back at the gym and we can’t wait to meet George. Congratulations!

Dr. Fernandez will be here on Saturday!
Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up!

Warm-up
9-6-3
Wallballs
Strict Toes to Bar/Leg Raises
Strict Pull Up/Ring Rows
Push Up

Skill
Muscle-up

Strength/Gymnastics
EMOM14
ODD- 5 Deadlifts @70-75%
EVEN – 3 Muscle-ups

Level 3- 5 Strict Pull-ups +5 Strict Dips
Level 2- 7 Ring Dips
Level 1- 7 Push-ups

WOD (15 min hard cap)
21-18-15-12-9
Burpee
Wallball (20/14)
Toes to Bar

Level 2- 18-15-12-9 Reps
Level 1- 15-12-9-6-3 Reps
ADV – (30/20)

DISCUSSION 2 Comments

  1. Sean Flannery 07/21/2017 at 8:13 pm

    308/3 mups
    13:28 Rx

  2. Alec 07/21/2017 at 2:09 pm

    Congratulations! What a cutie!

    315 / 1 strict MU + 2 kipping MU / 14:35Rx- that was a doozy of a WOD!